Learning fitness routine

prudent_one

Recycles dryer sheets
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Jul 30, 2014
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I have a fitness center membership and signed up for 30 minute perrsonal training sessions 3x/week. Been doing that for two months. The trainer is a good fit for me and I'm improving.

Problem is I cannot retain what I'm supposed to do on each machine so I could work out properly without a trainer. Too many different machines, most machines have adjustments to be made to tailor it to your size before using it. Then you have what weight to set, how many times, etc. Even though I pay attention as he's setting up each machine we use, there are just too many variables for me to remember.

I see many people working out without a trainer so it must be possible. And I have average intelligence so it's probably not beyond my ability. Any suggestions? Or should I just wing it? Just don't want to injure myself out of ignorance or think I'm doing useful exercises when I'm wasting my time.
 
I see people carry a notebook to write down what they do. You can make a table of the machines and weights. Keep it simple by doing 4 sets of 8 - 10 reps at each machine. I do a different muscle group(s) each day I go to the gym, e.g. back and chest one day, leg another day, etc. Once you settle down to a schedule, you’ll have it memorized.
 
When you work with the trainer, no longer allow HIM to set up the machine for you. Rather, have him give you the instructions, and YOU do it ALL. It will still take a number of times for you to remember it, but if you actually do it yourself, that will help. (The caps were for emphasis, not to shout or be rude.)

Edit - Agree with Tutan that it's a good idea to carry a notebook or pad and take notes for your routine. You can even squeeze in a practice days between sessions with the trainer, when you run though the routine by yourself on minimal weights, just to practice the set up and movements without exhausting your muscles if they need rest.
 
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I've put together a spreadsheet that lists the various adjustments/weights for each machine. I notice a few others do the same thing or use their phone. When we work out with our trainer, we video the exercises to do at home. We work out with the trainer once a week or every 2 weeks or so. It works for us.
 
Written notes may be a bit time consuming when you're in a limited timeframe with a trainer. Why not take brief video clips with your phone...one per machine?

Shoot your trainer doing the machine setup, adjustments, weights and ask him to either verbalize what he's doing, as he's doing it or do a 15-20 second summary on setup & proper exercise form. Most should be glad to do this.

Shouldn't run more than 60-90 seconds per machine. You'll have a quick, easy to reference series of training videos.

I did this myself when I had to pay for expensive coaching for a sport. I wanted to capture the info so I made sure I practiced properly.
 
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Yep, you have to take notes. Whether that’s on a note book or a phone doesn’t matter but you have to take notes. As was also said, once you get into it and doing it yourself, you’ll remember better, but it’s still good to have your notes.

Notes also capture progress. Starting at say, 10 pounds and move up five as you progress you capture how long you’ve been at each weight. Works for reps too.
 
It will get easier as you go along.

My workouts are simple: Separate into pushing and pulling and do the same amount of each.

Day 1: 2 different upper body push and exercises, mix them up.

Pushing: Bench press, incline press, seated dumbbell press, incline press, pushups, etc.

Pulling: seated rows, one arm rows, chinups/pullups, etc.

Day 2: Legs.

Pushing: Squats, single leg squats, lunges

Pulling: good mornings, hamstring curls
 
You can also ask a fellow gym member for help, as long as you wait for them to finish their set. Many gym goers were once like you, and are happy to take a moment to help explain a machine, especially if they were just using it.
 
I work out at our local YMCA. They have eGym equipment which remembers my weights and adjusts itself to my settings. It also synchronizes all of the machines so that everyone gets up and moves at the same time (except for the occasional #$@&*).
 
There are IPhone Exercise programs, where you choose the exercise & put in how many times you did with what weights.

Download "Strong" from App Store & there may be many others
 
eGym is new at my YMCA so I just signed up during a 2-for-1 special. Having each machine in the circuit automatically adjust position and resistance for you has appeal. Kind of like how many modern cars save different driver position settings.

I've yet to be onboarded. Since I'm also getting personal training at the Y, it will be an interesting comparison.
 
If the whole process seems overwhelming, you may want to try group fitness classes where 10-20 people are doing exercises lead by an instructor. OrangeTheory has this set-up and the instructor helps with individual adjustments based on your ability. They use treadmill, rowing machine, and weights to work on various parts of the body.
 
+1 to tracking on your phone and taking video of setup.

Keep it simple.

Learn 5 - 8 exercises that really challenge you and stick to those, increasing weight or reps as you improve.

Use training sessions to learn new and diversify. Trainer should be giving you a copy of every sessions sets. Keep a book of them and circle your favorites. If you forget what they are, just ask.

Keep moving, lift heavy. It doesn't have to be sophisticated.
 
Take notes. I watch several fitness videos, took notes, and keep the notes with me while I'm working out. And I sometimes go back to the videos for a refresher.

And like others have said - keep it simple. 4 or 5 different exercise, 3 sets, 8-12 reps per day. I do 2 days of 5 pull exercises and 2 days of push a week. takes about 20 minutes.
 
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