Does anyone know any good websites for beginners gym workouts? It seems like there are millions to choose from so it’s daunting for a novice.
The objective is to tone up, improve upper body strength and lose some weight.
thanks

I’d go and talk to your gym – mine will produce a training plan for you (and update it as required) based on your current fitness and goals. This is included in the membership fee, although depending on your gym they may charge. They also take you through all the equipment/exercises to ensure you are doing everything correctly with appropriate weights so you are (hopefully) less likely to pick up an injury.

I’d go and talk to your gym – mine will produce a training plan for you (and update it as required) based on your current fitness and goals. This is included in the membership fee, although depending on your gym they may charge. They also take you through all the equipment/exercises to ensure you are doing everything correctly with appropriate weights so you are (hopefully) less likely to pick up an injury.

The problem with talking to the folks at the gym is that there are some good, some bad. You may not know the difference at this stage.

Try and avoid a routine using machines and find a gym with free weights and follow something like stronglifts 5×5. It focuses on good form and compound lifts. It doesn’t take long and offers great value in terms of time invested and results.

You mention upper body strength above but pls don’t forget to do squat and dl. Just because you cycle doesn’t mean you are strong below the waist. Squat and dl does your posterior chain, back, core and pretty close to everything (in varying degrees) in one hit. It’ll ensure your development is balanced.

StrongLifts: Strength Training, Lifting Weights, 5×5 Workouts

All you need to know here:

https://www.reddit.com/r/Fitness/wiki/getting_started

Stronglifts is good and has a great iOS app you can use to diary your lifts. Did it myself for a few months.

Can confirm deadlifting and squatting has helped my cycling SO much – it’s not so much your legs that will be weak from cycling, it’s your hip flexors, your glutes, your lower back. As above, don’t skip the workouts, follow the plans, get gains!

Aye up pal 🙂

This is the bestest website in the world for this stuff. Have a sniff about and you can develop your own routine without any bamboozlement at all.

http://www.exrx.net/Lists/WorkoutMenu.html

I’d second the strong lift 5×5 approach. Start with just the Olympic bar and no weights. Getting techniques correct is paramount and will pay off in the long run. It’s a good starter option, teaches you some of the best lifts, you’ll feel better for it and you’re not in the gym for hours at a time.

Thanks all.
I’ve joined a gym as my physio gave me some leg rehab exercises to do with loading, hence the gym. I might as well do other stuff whilst in there and try to get into a less round and weedy shape.

I’d go and talk to your gym – mine will produce a training plan for you (and update it as required) based on your current fitness and goals.

The problem with talking to the folks at the gym is that there are some good, some bad. You may not know the difference at this stage.

Yep. Maybe the bigger/specialist gyms will have someone who knows what they’re talking about but your bog-standard leisure centre gym will be staffed by people with minimal training/knowledge who basically will just be showing you how to use the machines safely. (Spoken from the experience of wasting years like this BITD)

While doing something is almost always better than doing nothing, a few weeks of evenings spent browsing the web and/or reading something like Starting Strength and you’ll know way more than most gym instructors and get way better results too.

(Although if you’re not getting someone to teach you the techniques I’d play it very safe and keep the weights low until you’ve got it dialled. Videoing yourself at this stage is invaluable IMO)

Your number one priority is clean up your diet, cakes, pies, pizza and alcohol are not your friend.
Food is fuel and good nutrition is key to getting hench.
Six packs are made in the kitchen, not in the gym.
Sorry for the lecture, i have been asked a few times in the gym “what exercise to get rid of my belly” i am not an instructor, just in good shape for my age.
Don’t forget to spend time stretching after your workouts.

all good advice on workouts. and……

The objective is to tone up, improve upper body strength and lose some weight.

youll find toning up and losing weight go hand in hand. as above, ditch the bad stuff and your body will thank you for it.

Just to reinforce the two posts above – once you’ve cut the shit from your diet it all starts to come together. I slipped after a few months on whole foods and succumbed to some processed crap and if I’m honest, although a nice idea at the time, the taste wasn’t as I remembered and it left me feeling pretty crap the next day; almost like a hangover. That makes it easier to leave it alone even without the training.

Also…

getting hench

🙂

WTF does that mean; something to do with henchman? Never heard that one before.

Start with bodyweight stuff, single leg bodyweight movements for legs (helps improve balance too) and loads of good middle movements (roll outs, toes to bar, bridges, deadbugs, wipers). Concentrate on moves that are unstable (press ups with oly rings or a wobble board etc) this will address any areas of weakness.
Just my humble opinion, but I would concentrate on improving your mobility and baseline strength before embarking on a stronglifts (heavy) programme. You have plenty of time for that, and getting injured trying to move big numbers (which is what 55 is all about) will likely result on you giving up on the gym.
10-15 min finisher at the end, crossfit (non lifty) WODs can be a good resource for this.
TLDR; get yourself used to moving in unfamiliar ways and get baseline strong using bodyweight.

My advice is to go to boxing classes. Most offer non-contact training classes only. Much more fun than the gym and you are also learning a skill and meeting new people. Very good for you mentally as well. This will meet all your objectives listed.

HeNch, first time i heard it was when a young man came up to me while i was refueling the works van and said “you look hench mate”.
Apparently in younger circles it means you have a fit muscular body. 8)

🙂

Pretty soon I reckon there’s gonna be an STW shirt-off thread. I’d rather you and Edukator refrain from posting, though…