25 minutes in the gym - what would you do?

Xiaolongbao
Xiaolongbao Posts: 855 Member
in Fitness and Exercise

Hi. I feel like I need to start doing weight bearing exercise (in my 50s, family history of osteoporosis). Right now I'm swimming a mile 4 or 5 times a week. Plan is to switch 2 or 3 of those days to the gym and to keep 2 days of swimming.

Due to work I will have around 25 minutes of actual workout time. I will cycle to/from the gym so I'll arrive warmed up (it's only about 2 km cycle but it's Florida so I'll be warm!)

I'm looking for some kind of plan to follow - or an app that will provide a plan. Something definitely for beginners. I also have a lot of knee issues so lunges/squats are difficult for me. I know the time is short but I get up at 4:30am to fit this in - I'm not going to get up any earlier.

I've been googling but thought I'd ask here for any suggestions. Any recommendations for an app or similar that sound like they'd be a match for me? Thanks.

Replies

  • AnnPT77
    AnnPT77 Posts: 36,303 Member
    edited April 24

    Have you looked at this thread here, where many people discuss strength programs they've found helpful:

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    This one is also good:

    https://community.myfitnesspal.com/en/discussion/10920257/how-to-set-up-a-weightlifting-routine
  • Retroguy2000
    Retroguy2000 Posts: 2,052 Member

    Here's what I'd suggest for 25 mins:

    Compound exercises with super-sets, three total exercises for an upper-lower and antagonist super-set as follows:

    1. Row. Seated cable row with a double D handle probably, or lat pulldown machine. In the future if you're capable, pullups.
    2. Romanian deadlift. Using db's would be faster for you with very easy setup and putting away. Here's a great guide: https://www.strengthbyjaimebarroso.com/articles-1/your-complete-guide-to-romanian-deadlifts
    3. Press. A machine chest press.
    • First super-set use lower weight that you could 25-30 reps with, for 10 reps, to get those muscles ready. Go straight into the next exercise asap during the warm-ups to save time. Then working sets, starting the next exercise 60 secs after the previous one ended.
    • You're a beginner so 2 RIR is fine. That means reps in reserve. Which means, pick a weight you can do 10-15 reps which, where you would have failed to do correct form if you did 3 more reps. Don't waste your time doing 10 reps of something you could actually do 18 reps on. Each week add 5 pounds to each exercise.
    • I put the exercises in that order so you can cut the final super-set off after 1 or 2 exercises if needed.
    • Get plenty of protein in the day. Maybe take a quick snack before the gym like a banana.
    • Re squat, you mentioned knee issues. Maybe reverse db lunges? They are easier on the knees than forward lunges. Or maybe something else works for you like the leg press machine, hack squat machine, Smith machine, where you also have options for foot placement with all of those.
  • tomcustombuilder
    tomcustombuilder Posts: 2,454 Member
    edited April 26

    25 minutes is not a lot of time, but you can accomplish a lot however you're going to need to split your workouts up. To hit everything at one time you would need a lot more than 25 minutes. To expedite your workout, you would use machines and dumbbells as having to keep changing plates on straight bar would be taking a lot more time. Plus, straight bars are unnecessary.

    One day you can hit chest on a machine or use some dumbbells for pressing, on that same day you can do your back with lat pulldowns and some sort of rows which are usually back supported. Hit biceps that day also with dumbell curls. Finish up with some ab work.

    The following day hit shoulders on an overhead press machine and legs with leg extensions and leg curls since you cant squat. Hit the triceps with some pushdowns or preferably a triceps machine that hits the long head with an overhead movement.

    These are 2 sets each with a 1 minute rest between each. Those workouts will be about 20-30 minutes.

    You can change exercises around for each muscle group if you want. For example every other shoulder workout do lateral raises instead of overhead presses. Switch lunges for leg extensions if you can do those.

    There could be variations of this however, when I work with somebody that is time pressed, this is what I recommend.

    as far as leg extensions if you have knee issues, if You don't lock your knees at the top and you don't go past 90° at the bottom, the middle of that exercise really benefits the quads and stronger quads and balanced hamstrings mean, healthier knees

  • tomcustombuilder
    tomcustombuilder Posts: 2,454 Member
  • tomcustombuilder
    tomcustombuilder Posts: 2,454 Member

    As an aside, one of the best exercises almost nobody does is farmers walks. One minute and you'll hit almost everything. Use dumbells or kettlebells. Light at first. Amazing for the core and for more core activation do suitcase carries where you do the exercise with weight in only one hand at a time. This is a great finisher.

  • danrdavidson
    danrdavidson Posts: 6 Member

    “just keep swimming” -Dory

    😉

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