Gym question(s)
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Hi there! I’m a personal trainer! Using the equipment is a great way to start because free weights can be intimidating! I think you choosing specific body parts/session is a great idea. You could also even split it up to focus on specific Activities of daily living (adl) to also help to focus on specific moves/exercises per session. So for upper body, you can focus on push movements (chest press, push ups, etc) one day and pull movements (rows, pull downs, etc) another day. To build strength, you want to try and go to failure, which means you should find the last rep or 2 difficult to complete. This should be achieved in 5-8 reps. 10-20 reps with lower weight would focus more on muscular endurance, which is also super important.
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From when Ive worked with different trainers Its kind of a balance. I typically go for lower reps heavier weights 6-8 for 3-4 set. If I can easilyish go past 6-8 and do 10-12 to me it signifies Im ready to move up in weight. When I did do more reps it was to focus more about time under tension and my trainer made me go SLOWWE. I did this when I first started working out with a PT post bariatric surgery. It wad VERY slow with moderate weight and id be shaking like a leaf by the end. It helped to build my muscle memory he said
Hi! I'm a pre/postnatal fitness trainer and have been personal training for over 10 years 👋. Definitely recommend using free weights correctly so if you're not feeling confident with that, the machines can be a good start, although they're not foolproof and can also be used incorrectly. Yes, you would do similar reps. I would start around 8-15. If the last few don't feel challenging, then you need to up the weight. As far as weight loss, I don't typically focus on this as the main goal. Also a 30 pound loss by April would require you to lose more than 2 lbs/week which is not typically recommended. I would focus on eating at least 100g of protein per day, lifting heavy to build muscle, and incorporating walking. If you're looking for additional support, I'm launching my postpartum wellness program in March that will teach you all of this and more! I'll put link for waitlist in another comment! Feel free to reach out with any further questions; I'm here for you!
Link to join waitlist for postpartum wellness program, Embrace & Emerge: https://subscribepage.io/La4uTn?fbclid=PAZXh0bgNhZW0CMTEAAaYxgLuNq67Irjf8Ec5t0ENufP3_b-JVBqVvACVRhEzjECJa1mADNK2uaW0_aem_X07052IaZ7UUQJ0g1KcgTg
Your plan for the gym is solid. 10-20 reps 3x-4x. No I don’t think it’s realistic for you to lose 30 pounds by April. Aim to lose 1 lb a week. It’s slow and more sustainable. So 7 months. If it happens sooner that’s great but don’t plan on it and you won’t be discouraged.
Hi! I’m not a personal trainer but I am on my own fitness journey and currently down 26 pounds. When it comes to the gym you want to get to progressive overload, that’s where the growth is. 8-12 reps is more than enough and by the last rep it should be HARD. Go to failure. There is no such thing as “light weight high reps to tone” lifting heavy builds muscle, eating in a calorie deficit and losing fat makes you look toned.
Hi there! I’m a personal trainer and I can help answer some questions! A good guideline is to start with3-4 sets of 8-10 reps. The weight should be decently challenging (about 80% hard) where you can could do more if you had to but you’re challenged. If you can do 10-12 reps easily, start going up in weight about 5lbs at a time until you feel like it’s a little hard to do 8 reps.