If you have never used a gym before or haven't trained in one for a long time, it can be a daunting experience.
It's easy to feel like a duck out of water where everyone knows what they are doing and you are the only person bouncing around like a pinball with no clear idea of what or why you are doing what you are doing.
Even if you have had a gym induction, the programs can be pretty generic and often given by a Trainer who is new to the fitness industry themselves.
So below is a very simple guide to ensure you have the basics covered:
NOTE:
I am making assumptions you have no injuries or cardiac issues and that you are training for 1 hour as that is the standard people seem to train for.
If you have any medical issues, please speak to a professional rather than follow this blog.
Cardio
If you aren't training for an event, any cardio machine is fine. If you like the treadmill, use that. If you prefer a rower, use that.
20 minutes of continuous cardio is a great target. Either achieve this on just one machine or a maximum of two machines.
One full body machine is useful, (such as the Rower or Cross Trainer) or at least one standing machine (such as the Treadmill, Cross Trainer, Stepper, Rolling Staircase) works will.
Your heart is a muscle so likes to be trained at different intensities.
If you aren't fit at all, stick with a set resistance and a set speed and get used to that. Once you can do this, use small intervals in order to give your heart a workout.
3 minutes harder followed by 3 minutes easier is a good starting point. That's a 6 minute cycle meaning an 18-24 minute workout would give you 3-4 full cycles.
Weights
Machines are a great starting point if you aren't confident in the gym.
Once you start to feel more confident, free weights provides a better carry over to general life.
For example - a Leg Press can train your legs but a Squat (which is the same as a Leg Press but standing up) will help you get out of chairs and also strengthens your back...win win
For most people, legs and pulling exercises are the most useful...more useful than pushing exercises such as Chest Presses (especially if you sit down in front of a computer all day).
4-6 weights exercises covering the whole body is a good starting point.
Example:
Squats - Mobilises hips/knees/ankles + strengthens thighs & bum
Lat Pulldown - Mobilises shoulders/elbows + strengthens outer back & front of arms
Deadlift - Mobilises hips + strengthens low back, upper back, bum & back of legs
1 Arm Row - Mobilises shoulders/elbows + strengthens upper back, shoulders & arms
Facepull - Mobilises shoulders + strengthens back of shoulders (see image below)
That is a lot of joints and muscles you have just worked in 5 exercises.
You will notice there are no inner/outer thigh machines or arm exercises yet.
Your first goal is to train as much as the body as possible in as fewer exercises as possible. This means focusing on whole areas of the body using big exercises rather than focusing on specific areas you want to tone 'because you feel flabby'. That can come later - initially go for bog bang for your buck movements and get used to feeling confident doing these basics and pushing more loads.
Core
If you sit down all day in front of the computer, you don't need to do core work that makes you bend forwards!
Instead focus on static work where you have to hold a 'neutral' spine despite gravity trying to make you collapse.
Great starting exercises are:
Plank - Aim for 3x60 secs (with 60 secs rest) before progressing
Side Plank - Aim for 2-3x45 secs (with 60 secs rest) before progressing
Paloff Press - Aim for 2x10 reps with 2 second hold before progressing (see below)
Stretching
It is only worth stretching areas that are known to be tight.
Nowadays, a lot of Personal Trainers, (myself included) use loaded stretching where we get our clients to do weight training through as big a range as possible. This not only stretches their tissue but also strengthens in that new range as well. This appears to be more effective for lasting flexibility than just lying on a mat stretching.
But if you are new to the gym and just feel generally tight, I would typically start with the hip area as if these get tight, you will feel stiff and immobile on a higher level than if your calf felt tight.
See below for some simple examples:
So there you have it.
A simple guide you can follow or take to the gym to give you some starters. Never feel afraid to ask a Fitness Trainer how to do an exercise - that's what they are there for.
If you are still uncertain, speak to someone like myself to get some 1-2-1 tuition for 2-3 months.
I have trained people who are scared to set foot inside the gym for fear of being judged, for not feeling like they fit in, or for being so worried about not getting it right. Every single one of them with 4-5 months was confident, performed exercises really well and felt like the understood not only what they were doing but more importantly, why they were doing what they were doing.
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