So I joined a Gym and need advice...

[Music Lover]

I used to do 5x5 with free weights, 2 push and 2 pull sets for upper body, and the same for legs. Now that I'm "older" (56), I have lowered the weight slightly and have been doing 1 push and 1 pull of 6 sets of 8-10 reps.

I also used to run a lot of 10k's and half marathons and strength training for my legs was neglected, but I now train my lower body as much or more as upper body in addition to keeping up on the cardio.

Leg strength as one ages is far more important than upper body strength.

 

[audreyh1]

Yeah, I don’t use machines, preferring free weights with some compound moves and a stability ball is also handy as a bench and for core work. But a gym trainer can take you through this too.

 

[a60dan]

+1 for a trainer to start, I avoided using one for years and finally realized if I wanted to do weights etc appropriately without hurting my back etc... I better get professional help....



worth a few sessions than you can do it on your own or go back to trainer for a refresher...

Agreed! Whenever I switch gyms I get an orientation based on my current workout.......

 

[eytonxav]

Freemotion makes great machines as they allow for more range of motion than other typical machines and will give you a better workout if you gym is lucky enough to have these). And you can also do the big three compound movements on machines (deadlift, squat, and presses), so while it's important to start light, and if you have any level of fitness are not beyond a beginner.

 

[socca]

The goal here is to be fitter. Don't need to lose weight, and don't want to be noticeably more muscular. I like goals- what should my goals be- i.e., how do you track progress here, and what should I expect?

I've been working out every other day at a gym for years and have never had any specific fitness goals. For me, cardio and a little weightlifting is just part of the routine maintenance required to keep my body in good condition. I occasionally encounter articles claiming a healthy body / healthy mind association, but establishing a causal link here is tricky so I won't go there.

BTW: the new year usually brings some unfamiliar faces to the gym. They tend to be overweight, improperly dressed (street clothes), and gone by March. Kind of sad.

 

[GR111]

Ig...girl, all good advice... You probably would benefit from a program tailored specially to meet your goals. The training staff can help you develop a plan.

 

[Bir48die]

I chuckle when this subject is discussed. People will talk about all sorts of routines that work for them. If we go back to the OP, we need to remember that the statement was they weren’t a gym person in the past. So, I think the first goal is to commit to a time of day and a number of days in the week to start that is attainable. For all of us that have commented on this we see a huge number of people sign up for a membership only to see it not used after February. Intentions are great but the goal is to use it, see or feel a benefit and then continue this as long as possible. So, in a nutshell please do something that you like. Try different things, mix it up and make a commitment that will pay dividends

 

[MRG]

I chuckle when this subject is discussed. People will talk about all sorts of routines that work for them. If we go back to the OP, we need to remember that the statement was they weren’t a gym person in the past. So, I think the first goal is to commit to a time of day and a number of days in the week to start that is attainable. For all of us that have commented on this we see a huge number of people sign up for a membership only to see it not used after February. Intentions are great but the goal is to use it, see or feel a benefit and then continue this as long as possible. So, in a nutshell please do something that you like. Try different things, mix it up and make a commitment that will pay dividends

+1000

Folks who come back every time are the ones who do best. I see all kinds of people with different abilities and the ones who come back all the time get the rewards, regardless of their routine. Folks who don't come back get to claim it doesn't work.

 

[Ronstar]

So, I think the first goal is to commit to a time of day and a number of days in the week to start that is attainable.

Exactly. I think that the toughest part for folks is making the firm time commitment.

 

[Music Lover]

I chuckle when this subject is discussed. People will talk about all sorts of routines that work for them. If we go back to the OP, we need to remember that the statement was they weren’t a gym person in the past.

Guilty as charged But...no one here is suggesting off the wall workouts. We're mostly repeating well known accepted knowledge.

So, I think the first goal is to commit to a time of day and a number of days in the week to start that is attainable. For all of us that have commented on this we see a huge number of people sign up for a membership only to see it not used after February. Intentions are great but the goal is to use it, see or feel a benefit and then continue this as long as possible. So, in a nutshell please do something that you like. Try different things, mix it up and make a commitment that will pay dividends

Finding something you like may be the most important choice that some people can make. No program works if you're not doing it. Luckily, almost anything works with beginners so as long as you are moving some weight with good form and putting in a reasonable effort you will get fitter and stronger.

My girlfriend doesn't like most of the basic weight training movements but she doesn't mind walking and carrying dumbbells. So her entire "lifting" workout is to go up and down the stairs a couple dozen times (taking breaks of course) with a pair of dumbbells.

 

[judgejkh]

more reps, less weight

Shoes sound fine! I use standard running shoes for elliptical, bike and anything cardio related. As to weight-training, I've learned more reps, less weight is best for avoiding injury plus achieves the goals you describe; typically 3 sets on a machine, beginning with more reps/less weight, then less reps and increasing weight. If there is a rowing machine, then you've found the one machine that works most of the upper body and will give you the most bang for you buck! I use a dorsi-flexer which is a seated version of a rowing machine (with resistance). I'd stick to 5 machines or so that work different muscle groups and don't worry about doing everything. Good luck!

 

[meleana]

I have a home gym. Because I live in a rural area and I always worked full time and commuted- plus had a child in school/day care- I found it best to exercise at home early in the morning before everyone woke up and before work. Afterwards, showered and got dressed for work. Once I was out the door at least I had gotten it out of the way for the day. I did not want to deal with it after I was tired after work, where I drove a lot and was in and out of the car a lot. Plus, I am a morning person anyway. Too many things can distract you after work and get you off track. And nice to not have to pack stuff and drive to a gym. I don't like exercising but I do feel good afterwards. Been doing this for over 20 years.

I have a Gazelle, a Schwinn Indoor fan bike and a weight bench to do my isometric exercises. I use 3 lb hand weights. Different muscle groups each day. I follow a book I have had for years. I have a floor mat and a head stand bench and I also do some yoga. I also walk just under 2 miles outdoors to get fresh air and take in the scenery.


We had a treadmill but it took up too much room and was too heavy to bring upstairs where my home gym area is, so we got rid of it.


In most gyms at resorts I go to I like using the elliptical and treadmills. Nice if they have a decent pool also.


I buy my sneakers at Walmart. I don't worry what kind of sneaker they are. The main thing is if they are comfortable with a lot of cushioning. Right now I have Avia's with memory foam.


I think most shoes and sneakers (and hand bags for that matter) that cost a lot are a scam.

 

[VMKV]

I think most shoes are fine, joggers, trainers etc if you are using cardio machines and weights, it is fine. If you were serious about performance then maybe specialty shoes would be worth it. I start weightlifting for exercise, not to get big 5 years ago and find it more fun than monotonous cardio so I do some of both. My experience with weightlifting is it make me feel better all over even if I am sore once in a while. I also think free weights are better than machines so if you can learn exercises with free weights you'll be better off in the long run. As far as heart rate monitors. I had the originally Apple watch which was good but upgraded to the fourth version about 4 months ago and it is fantastic for heart rate a during cardio and even getting better at heart rate during weight lifting. Best of luck, I am glad i made time to exercise years ago and shudder to think of how poor my health would be had I not.

 

[SoReadyToRetire]

I think this guy is fairly smart - https://startingstrength.com - he advocates three main lifting exercises: squat, deadlift and bench press. %X% sets with increasing weight. Women should be lifting heavy weights, too, especially to help with bone loss prevention. I would get a trainer to teach you the exercises and then 3x weekly do the workout.

I would also augment with some HIIT - I do a spin class for 30 min 3x weekly.

Yes!! I'm 60. I've been doing the Starting Strength program, with a trainer, for less than a year--and I love it so much I'm competing in a POWERLIFTING MEET in March!!! And I'm no bodybuilder--not skinny, not athletic--but it feels *so* good to be able to do stuff I never dreamed I could do! I'm squatting 100 lbs (with artificial knees!), bench pressing 65, and deadlifting over 150!

 

[splitwdw]

SoReadyToRetire, Congratulations and good luck at the competition!


Wondering if the OP didn't survive the gym.

 

[2177V]

American Heart Association recommend the following:
a minimum of 150 minutes of moderate exercises a week or
a minimum of 75 minutes of vigorous exercise a week.
Your Maximum Heart Rate is 220 - your age. For age 50, MHR=170
Vigorous exercise is 70% to 80% of your MHR
Moderate exercise is 50% to 70% of your MHR
I suggest you start at 50% of your MHR and then work yourself up.
Take 10 minutes to warm up, exercise, and 5 minutes to cool down. Hydrate.
I am age 67 and I am doing 70% of my MHR for about 200 minutes a week.

 

[RIGM]

A Book for the OP ( and others)

I recommend reading The First Twenty Minutes by Gretchen Reynolds. She writes, or wrote (retired now?), about fitness for The NY Times, and published this book in 2012. It is a compilation of many of the studies she encountered in writing for her job. She is an older, recreational athlete and has sound advice on wide ranging topics, advice rooted in the science of those studies on health, fitness and athletic performance. I bought the book several years ago and am re-reading it as I start to increase my time devoted to exercise in retirement. It is appropriate, I think, for anyone, from those who “just want to move a bit to stay healthy,” to the recreational athlete to the serious athlete. She majored in journalism, writes well and it is a pleasurable read.

The title of the book comes from research that most of the health gains from exercise come from exercising 20 minutes a day. As she writes in the book: “Almost all of the mortality reductions are due to the first twenty minutes of exercise,” says Frank Booth, Ph.D., professor of biomedical sciences at the University of Missouri. That’s just a taste of what’s in the book. Anyway, I thought it was a good read; I have no ties to her or hidden agenda here.

 

[GoodWishes]

I chuckle when this subject is discussed. People will talk about all sorts of routines that work for them. If we go back to the OP, we need to remember that the statement was they weren’t a gym person in the past. So, I think the first goal is to commit to a time of day and a number of days in the week to start that is attainable. For all of us that have commented on this we see a huge number of people sign up for a membership only to see it not used after February. Intentions are great but the goal is to use it, see or feel a benefit and then continue this as long as possible. So, in a nutshell please do something that you like. Try different things, mix it up and make a commitment that will pay dividends

So true. Exercise is not a commitment for a week, a month or a year. It is on going, on and on .....

Find something you enjoy doing, you look forward to doing so you will keep on doing it.

For me, I am not much of a gym person. I play pickleball, hike, swim, do Classical Stretch and some 3 lb/5 lb weight at home.

 

[FIREarly]

A gym membership and workout is an excellent idea. Commitment is important. Without any background on your health goals and past injuries it is the most important to start.



Possibly start with 2 days a week and then add 1 more day. Going from 2 days a week to 3 and then 4 over time has great possibilities for your body from a health and aesthetics.



Crossfit box (gym) is also an excellent location to get a few workouts complementary and also an amazing community to join. The people in there workout as a team/group/community and it helps you work even harder.

 

[bclover]

Exactly. I think that the toughest part for folks is making the firm time commitment.

Actually the personal trainer actually help me with this. Being a cheap charlie type of girl when I joined my gym I signed up with a trainer and it had a 3 month commitment.. lol I got my bootie there because I wasn't wasting the money.

Op, I'm another vote for getting your free first session. Most gyms will at least go over the basic equipment. Also don't be afraid to ask the staff how to use the equipment. that's what they are there for.

 

[audreyh1]

The goal here is to be fitter. Don't need to lose weight, and don't want to be noticeably more muscular. I like goals- what should my goals be- i.e., how do you track progress here, and what should I expect?

It takes a great deal for a woman to appear noticeably muscular. A big drop in body fat for one, as well as a great deal of weight training over a long period. This is not something that will happen to a woman with normal fitness gym use. You should look trimmer and toned and maybe lose some fat replaced by muscle - great for your overall health. Beyond that takes a whole other level of dedication.

 

[Music Lover]

I recommend reading The First Twenty Minutes by Gretchen Reynolds.

The title of the book comes from research that most of the health gains from exercise come from exercising 20 minutes a day. As she writes in the book: “Almost all of the mortality reductions are due to the first twenty minutes of exercise,” says Frank Booth, Ph.D., professor of biomedical sciences at the University of Missouri.

I haven't read the book...in fact I've never heard of it, but I get all my training done in around 20 minutes a day and can vouch for how successful it has been for me.

 

[ugeauxgirl]

OP here- I'm actually enjoying the gym so far. I did make myself a schedule- here it is:
Monday- Yoga
Tues- Gym cardio + weights
Wed OFF
Thurs Gym Cardio + weights
Friday gym cardio + weights

I ordered the book- thanks. I loathe exercise classes of every kind (except yoga)- I still have nightmares about jazzercise, aerobics, zumba, etc. I'm meeting with the personal trainer tomorrow afternoon. Thanks to all of your advice, I know what to ask her for.

My first day in the gym, I selected "fitness test" on the elliptical. It pronounced me in poor shape- which is certainly true. That was strangely motivating. I'll try it again in a few weeks and see if my shape has improved!

 

[Music Lover]

OP here- I'm actually enjoying the gym so far. I did make myself a schedule- here it is:
Monday- Yoga
Tues- Gym cardio + weights
Wed OFF
Thurs Gym Cardio + weights
Friday gym cardio + weights

The only thing I'd change on that schedule would be to make Friday off and put the gym/cardio on Saturday simply to space it out. But, if that fits your lifestyle as is then leave it as is.

I ordered the book- thanks. I loathe exercise classes of every kind (except yoga)- I still have nightmares about jazzercise, aerobics, zumba, etc. I'm meeting with the personal trainer tomorrow afternoon. Thanks to all of your advice, I know what to ask her for.

It's not good if you loathe it...you'll never keep it up in the long run. Maybe look for alternative exercises that you might find more enjoyable. Also, don't overlook the fact that almost all exercises suck when you're out of shape, but suck a lot less when you're in shape.

 

[Nemo2]

Also, don't overlook the fact that almost all exercises suck when you're out of shape, but suck a lot less when you're in shape.

Millennia ago, when I used to run, a newby said he was unable to run more than a quarter mile......told him that the first quarter is the worst one.