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Exercise/Fitness plans???

ngiordano1
ngiordano1 Posts: 2
edited September 2024 in Fitness and Exercise
Hello, I was wondering if anyone has a work out plan for the gym?

Me & a friend started going to the gym yesterday and we both seemed lost when it came to strength training and toning exercises. We don't know what machines to use,how much weight, how many reps, and how many sets we should do. There has to be a exercise plan out there that will tell you what you should be doing depending on your sex, age, weight.... There has to be some alternative to pricey personal training sessons! WE ARE LOST HELP US!

Replies

  • dclarsh
    dclarsh Posts: 364
    I've gotten myself into a pretty good routine at the gym. I do strength twice a week right now, one day I do upper body and core, and the other day I do lower body and core. I do a range of exercises, and usually do 3 sets of 10 for anything that uses both sides of the body at once, and two sets of 10 on each side if it only uses one side at a time. I use this website a lot to figure out what kind of exercises to do for different parts of the body...

    http://www.fitstep.com/Advanced/Anatomy/Anatomy.htm

    Remember to switch up your routine every six weeks or so, otherwise, your body will get used to the motion and you'll stop seeing results. As for how much weight to use, if you're doing free weights, start with 5 pound dumbells... you'll know if it's too easy for you and you can always increase after the first set. For machines, I would start at 30 pounds for upper body, and 50 pounds for lower. Again, you'll know pretty quickly if you need to adjust. Also, keep a notebook with you to write down what exercises you did and at what weight. The next day, note how you feel (not sore, kind of sore but in a good way, or can't walk or raise your arms). You should feel sore but in a good way... if not, then you're either doing too much or not enough.

    It's a learning process for sure, you'll get the hang of it soon enough!
  • mfclingan
    mfclingan Posts: 158 Member
    If you can do it, try to pay for at least one session with a personal trainer...so they can instruct you in how to use the machines and the proper techniques to use them...so that you can get the most out of them. In lieu of that, ask your gym if they have anyone that can show you how to use the machines.

    If all else fails, the universal machines are easy to use and USUALLLY have pictures and instructions that show you what muscles you are working and how to use the machine. My advice...just do it. DOn't hold back because you don't know what you are doing. The only way to learn is by doing!
  • jenflynt
    jenflynt Posts: 2
    The way i did it when i was going to the gym was i found a weight that was easy to handle and then i tried to do 3 sets of 10 reps with a 20-30sec rest inbetween sets. If you could do all 3 sets and not feel the burn then it wasn't heavy enough. You just have to test it out until you find the weight that is right for you and go from there.
  • singfree
    singfree Posts: 1,591 Member
    You will need some guidance so you strength train correctly. Either hire a trainer for a session or two, or look at the strength training books at your local Barnes & Noble or Borders Books. There is a wealth of info (some of it is specifically for women) in those books. Google "strength training for women" or something to that effect and see what you come up with.
  • ngiordano1
    ngiordano1 Posts: 2
    Thanks everyone, Very helpful information. I signed up for one free session today, so I will see how that goes, maybe I will need more and maybe I won't.

    Thanks for the help! Good luck to everyone!
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