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  • Newbie needs gym workout guidance

    I'm sure this has been covered but I'm having trouble navigating/finding what I need on the site.

    I'm looking for a beginner gym workout. I have a gym membership and love going to the gym but usually I do the old standard 10 minutes on a treadmill, then circuit through the muscle machines.

    I am *out of shape* with some joint soreness so need a routine to just get me started? Can anyone point me to the right post? Thanks for your help everyone!

    By the way - I'm ending week 1 of pure PB diet. AMAZING. Sugar cravings gone, skipping meals without even thinking about it, etc. etc. It's like I've been reset. Have a touch of the low carb flu (low energy, difficulty concentrating) but I'm glad I read that it's normal and it will pass.
    Last edited by divafern; 07-07-2010, 02:28 PM. Reason: clarifying the header

  • #2
    Visit Project Swole's website. They have some good routines on there. I like the full body workout or the 3x5 workout.

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    • #3
      Starting Strength by Rippetoe. 'Nuff said.
      .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
      ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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      • #4
        I like the stronglifts 5x5 workout...

        http://stronglifts.com/stronglifts-5...ining-program/

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        • #5
          Can't go wrong with starting strength.

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          • #6
            When I started lifting I followed the New Rules of Lifting for Women (there is a men's version also just called the 'New Rules of Lifting')

            I found it explained everything very well and was really easy to follow. They are all full body workouts which also incorporate cardio intervals and I had great results from it.

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            • #7
              There is no one-size-fits-all program out there. You might want to considering hiring a trainer, at least in the beginning. Here are some more of my thoughts on hiring a trainer. Good luck!
              "In theory, theory and practice are the same. In practice, they couldn't be more different."

              "You can have anything you want, but you can't have everything you want."

              My blog: http://www.AlKavadlo.com

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              • #8
                Originally posted by esloser View Post
                I like the stronglifts 5x5 workout...

                http://stronglifts.com/stronglifts-5...ining-program/
                Hi esloser - it is also a good website for people like me that have just started doing pull ups and chin ups

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                • #9
                  I like it - it's simple, it's easy to remember the workout for the day, and it gets me in an out of the gym in about an hour.

                  Originally posted by greek_girl View Post
                  Hi esloser - it is also a good website for people like me that have just started doing pull ups and chin ups

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                  • #10
                    Originally posted by Al_Kavadlo View Post
                    There is no one-size-fits-all program out there. You might want to considering hiring a trainer, at least in the beginning. Here are some more of my thoughts on hiring a trainer. Good luck!
                    +1 on hiring a trainer and following Al's advice about picking a trainer. Your trainer will work with you to build the best program for YOU given the entire package. It will be tailored to your situation and fitness level. The trainer will help you with proper form and technique that can be difficult to ascertain from pictures or videos. Take advantage of any free sessions at the gym and don't be afraid to say you don't like a certain trainer or their techniques. Keep trying trainers until you get one that works for you!

                    Make sure you goals are very clear and your trainer is on board with those goals and truly understands where you want to be and has a specific plan on how to get there.
                    God is great, beer is good, people are crazy

                    Trashy Women
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                    • #11
                      I'm opposed to hiring a trainer only because I bet it's a crapshoot... I would look into Starting Strength OR Strong Lifts, they're basically identical only StrongLifts will have you doing more sets than starting strength. For what it's worth I did Stronglifts THEN changed to Starting Strength (so basically, I went from doing 5 sets of 5 reps to doing 3 sets of 5 reps) but both are great for beginners and will get you away from machines. Start slow, with manageable weight -- I started with an empty bar even though I could have safely done more, but I wanted to make sure I learned proper form.
                      I used to seriously post here, now I prefer to troll.

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                      • #12
                        The trainers at my gym are a bunch of douchebags.
                        .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                        ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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                        • #13
                          Another vote for hiring a personal trainer for just a couple of sessions. She can work out a training regimen specific to you, and she will show you proper form so that (A) you don't hurt yourself and (B) your work is most effective/efficient.

                          If you can't afford that (in my area, it's in the range of $75 per session), then try some of the group classes where the teacher can monitor your form. I always prefer the group classes -- actually makes me push harder and I can't wuss out and quit in the middle of a set if I am feeling weak or tired or just plain lazy. Plus, they usually crank the stereo.
                          "Let food be thy medicine and medicine be thy food." -- Hippocrates

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                          • #14
                            Originally posted by greek_girl View Post
                            Hi esloser - it is also a good website for people like me that have just started doing pull ups and chin ups
                            As others have said...Stonglifts 5x5 is a good place to start...simple, but effective.

                            It will allow you to build a good foundation.

                            As to personal trainers...it's the luck of the draw. Be open minded...but wary.
                            Last edited by Phil-SC; 07-12-2010, 03:18 AM.

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                            • #15
                              Thanks everyone - I'll check out those programs. I get one free training session at my gym which I haven't used yet. I was thinking of going in with Mark's basic exercises (deadlift, etc) and specifically ask that the trainer show me how to do those exercises. That way they don't try to get me on a machine circuit or anything.

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