I need a gym routine. Looking for answers from experienced gym rats.?

Question

I'm a pretty overweight, 29 year old female. I was rather athletic in the past but with a few injuries in the last decade, I haven't really been able to be active. I'm confident (and have the go-ahead from my doctor) that I can return to the gym now, but I don't know where to begin.

My gym is Planet Fitness, they don't have trainers walking around looking for people to help, I'm not sure I know what all the machines do, and I really don't know how to begin to form a workout that isn't ONLY about weight loss, but is also about being fit and feeling good. Obviously I realize that the gym is a "no pain, no gain" type of thing and I don't expect it to be easy, I just don't know where to begin. 

I'd like to get on a schedule where I'm going 3-4 times a week and I have a specific regimen to stick to. Is anyone experienced and able to give me some advice? 

Thanks!

Trusylver · Accepted Answer

Here is a suggested workout

to be done 3-4 days per week for a beginner, mostly using machines to take into account a lack of  available staff to explain correct form. for the weight training 3 sets of 10-12 reps (if you can do more reps put up the weight). changing to free weights would be beneficial when you have more confidence and someone to teach good form.

10 minute cardio warm up (bike, treadmill, or rower)

Leg press with a slightly wider than shoulder width foot position to also work the inner thigh
 http://www.exrx.net/WeightExercises/Quadriceps/LV45LegPress.html
Chest press http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPressH.html
Seated Row http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Tricep Pushdowns http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
Planks (hold for 1 minute, 3 sets)

30 - 45 minutes moderate cardio (any of the cardio machine would be ok)

Stretch

eat a carb snack

total workout including cardio should last between 1 - 1.5 hours.

you should change routine after 8-10 weeks.

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I need a gym routine. Looking for answers from experienced gym rats.?

1 Answer