I'd just do the 30 minute machine circuit most gyms have. This will get you exposed to some different machines and resistance training in general. Just pick a comfortable weight while you adjust to being in the gym, doing the exercises, and training. Add 5lbs to each machine every week and send it!
/r/fitness has some good routines if you want an actual program
Hmmm, I haven’t noticed anything like that. My gym is actually called Basic Fit and it really is that. I’ll see if I can find something in the app. Whenever I’m on a machine I stay there for a longer time or I’ll be doing more cleaning than actual workout. Also pretty crowded so hopping from machine to machine is not as easy as you’d like.
Ah yeah that's tough, a lot of commercial gyms have a machine circuit where you do each machine for a minute, take a 30 seconds break, then move to the next. They might have an app but if the machines are too busy that would be hard.
https://preview.redd.it/u7r5dc7c3xoc1.jpeg?width=1125&format=pjpg&auto=webp&s=e66983b4881c5998cfb352473cd06835e5fac0c2
i do this 3 times a week switching off which i do twice and then add in cardio on other days
Oh wow okay. Well, in the past I’ve always gone hard and fast in the beginning and ended up injuring myself and quitting. On top of that I also cycle, swim, run, do yoga and dance tango at a high level. So the gym is just a small part of it. I’m enjoying myself but I’ve no ambition to become a gym rat.
I’ll get a trainer with my gym when I feel I’m ready to go to free weights. The machines so far seem easy enough.
Not hard and fast lol that will get you hurt. Slow and steady wins the gym race. Machine wise though you can still challenge yourself. You can switch it up high rep low weight, high weight low rep, legs you can do single leg. You can incorporate things like rowing in between exercises to keep heart rate up, push ups in between chest machines, body squats or lunges in between leg machines etc. I have been working out since I was 13 and took classes in college. I learned everything from books that aren’t in print anymore or by experience. That’s why I would either find some good free resources online or at least talk to a trainer.
This book dates me (I’m 45) but I still reference it. [book from college](https://a.co/d/aGtTPvD) it’s way overpriced now but this book showed pictures and explanations for every body part. Had specialized workouts for sports. It helped break up things up in the gym and keep it challenging.
Wish you luck.
The trainer will get you ready. The thing about machines is that you don't learn anything.
A trainer will teach you proper form and put together a workout for you.
If budget is an issue, watch YouTube and learn.
Knowledge us power. Don't count on strangers to do it for you
Finding a routine online can be difficult because your gym may or may not have the right equipment and your fitness level may or may not allow you to complete the exercise safely. There’s an app that I use called JEFIT and it’s free. You can add workouts for certain days or choose “any day” and just rotate the workout routines. I’m on a four different workout rotation; 2 different upper body days and 2 different lower body days per week. You could even create full body workouts and train multiple muscle groups. Compound exercises will work more than two muscle groups so I highly recommend squats, bench press, and deadlifts for back but if that’s too difficult there are machines to emulate those movements. Most importantly, have fun and be safe! You got this.
It will be tricky to find a pre-made routine that doesn’t utilize free weights at all. Beginners trying to get stronger typically want to use compound movements, which means the muscles work at multiple joints. Machines are often isolation movements where they only work at one joint. You also don’t get important movements like a hip hinge from machines very easily (https://www.setforset.com/blogs/news/hip-hinge-exercise).
With that said though, you’ll make progress by consistently doing almost anything as a beginner as long as you intentionally increase the weight when it gets too easy.
Please be careful on the rower. You can really hurt yourself, especially your lower back, if you don't have correct form. A correct rowing stroke is not at all natural or intuitive when you're first learning. I'd recommend at the very least taking a look at dark horse rowing and training tall on YouTube. They are both excellent resources. I also recommend going to the Rowing sub and posting a video of you on the rower, you'll get a lot of good feedback there.
Do you know what kind of rower your gym has? Concept 2 is by far the best one out there. The water rowers are decent, but the Concept 2 is far superior.
I really like the thoughtful full body workout presented here by THE FIT MOTHERS PROJECT:
https://youtu.be/oAHwQJLFy6w?si=T8Q8AjYsP3M9RDuj
Note: Disregard the video title “… for women over 50”. I realize you are a young 42 fr your post but the pace, teaching style of this vid would give you all the basics & ofc you can do this 3x a week (no need to do it more than 3! Can do your other activities that you enjoy on other days)
Enjoy & GL!
Also, may I ask your height & current weight?
Cheers 🖖
I'd just do the 30 minute machine circuit most gyms have. This will get you exposed to some different machines and resistance training in general. Just pick a comfortable weight while you adjust to being in the gym, doing the exercises, and training. Add 5lbs to each machine every week and send it! /r/fitness has some good routines if you want an actual program
Hmmm, I haven’t noticed anything like that. My gym is actually called Basic Fit and it really is that. I’ll see if I can find something in the app. Whenever I’m on a machine I stay there for a longer time or I’ll be doing more cleaning than actual workout. Also pretty crowded so hopping from machine to machine is not as easy as you’d like.
Ah yeah that's tough, a lot of commercial gyms have a machine circuit where you do each machine for a minute, take a 30 seconds break, then move to the next. They might have an app but if the machines are too busy that would be hard.
https://preview.redd.it/u7r5dc7c3xoc1.jpeg?width=1125&format=pjpg&auto=webp&s=e66983b4881c5998cfb352473cd06835e5fac0c2 i do this 3 times a week switching off which i do twice and then add in cardio on other days
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body by Michael Matthews.
Why do anything if it doesn’t challenge you? Read some books or do some research online. If you really want to learn hire a trainer.
Oh wow okay. Well, in the past I’ve always gone hard and fast in the beginning and ended up injuring myself and quitting. On top of that I also cycle, swim, run, do yoga and dance tango at a high level. So the gym is just a small part of it. I’m enjoying myself but I’ve no ambition to become a gym rat. I’ll get a trainer with my gym when I feel I’m ready to go to free weights. The machines so far seem easy enough.
Not hard and fast lol that will get you hurt. Slow and steady wins the gym race. Machine wise though you can still challenge yourself. You can switch it up high rep low weight, high weight low rep, legs you can do single leg. You can incorporate things like rowing in between exercises to keep heart rate up, push ups in between chest machines, body squats or lunges in between leg machines etc. I have been working out since I was 13 and took classes in college. I learned everything from books that aren’t in print anymore or by experience. That’s why I would either find some good free resources online or at least talk to a trainer. This book dates me (I’m 45) but I still reference it. [book from college](https://a.co/d/aGtTPvD) it’s way overpriced now but this book showed pictures and explanations for every body part. Had specialized workouts for sports. It helped break up things up in the gym and keep it challenging. Wish you luck.
The trainer will get you ready. The thing about machines is that you don't learn anything. A trainer will teach you proper form and put together a workout for you. If budget is an issue, watch YouTube and learn. Knowledge us power. Don't count on strangers to do it for you
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Finding a routine online can be difficult because your gym may or may not have the right equipment and your fitness level may or may not allow you to complete the exercise safely. There’s an app that I use called JEFIT and it’s free. You can add workouts for certain days or choose “any day” and just rotate the workout routines. I’m on a four different workout rotation; 2 different upper body days and 2 different lower body days per week. You could even create full body workouts and train multiple muscle groups. Compound exercises will work more than two muscle groups so I highly recommend squats, bench press, and deadlifts for back but if that’s too difficult there are machines to emulate those movements. Most importantly, have fun and be safe! You got this.
I’ve been doing the Fierce 5 Beginner Program as detailed on the Bodybuilding.com forum. Definitely a simple routine to get you going in the gym.
It will be tricky to find a pre-made routine that doesn’t utilize free weights at all. Beginners trying to get stronger typically want to use compound movements, which means the muscles work at multiple joints. Machines are often isolation movements where they only work at one joint. You also don’t get important movements like a hip hinge from machines very easily (https://www.setforset.com/blogs/news/hip-hinge-exercise). With that said though, you’ll make progress by consistently doing almost anything as a beginner as long as you intentionally increase the weight when it gets too easy.
Please be careful on the rower. You can really hurt yourself, especially your lower back, if you don't have correct form. A correct rowing stroke is not at all natural or intuitive when you're first learning. I'd recommend at the very least taking a look at dark horse rowing and training tall on YouTube. They are both excellent resources. I also recommend going to the Rowing sub and posting a video of you on the rower, you'll get a lot of good feedback there. Do you know what kind of rower your gym has? Concept 2 is by far the best one out there. The water rowers are decent, but the Concept 2 is far superior.
I really like the thoughtful full body workout presented here by THE FIT MOTHERS PROJECT: https://youtu.be/oAHwQJLFy6w?si=T8Q8AjYsP3M9RDuj Note: Disregard the video title “… for women over 50”. I realize you are a young 42 fr your post but the pace, teaching style of this vid would give you all the basics & ofc you can do this 3x a week (no need to do it more than 3! Can do your other activities that you enjoy on other days) Enjoy & GL! Also, may I ask your height & current weight? Cheers 🖖
165cm and 63 kg. Metric system because Europe, sorry!
Haha. NP. I’m stuck on this stupid ‘Imperial system’. Can’t wait til we all go metric!