[Closed] We've joined the gym. Help!

Top tip is to do as many classes as possible, the instructors will be able to give you advice on technique and you'll get a good idea of what exercises to do.

Well done on joining a gym!

I joined mine almost a year ago and I wish that I had done it when I was younger (I am 47 now).

To strengthen your core you want to do things like planks, bird dogs, ab rollouts, squats, deadlifts, good mornings, supermen, etc.

When you have your induction explain to them what your goals are and the PT should point you in the right direction.

Take advantage of the classes.  Your gym may offer core conditioning classes.  You will learn a set of exercises and then you can do these in your own time as well.

Spinning classes can be fun and hard work.  My son and I go twice a week for an hour and we really enjoy them.

Row 1000m afap, squat, dead lift, pull ups, dips, do not waste valuable time doing bicep curls and tricep whatyermacallits, work on mobility from day one, training all the body twice a week is enough.

My insta acc is @fiftyplusfit may give you some ideas of what can be done in three years from couch potato.

You can't tell a complete beginner to do deadlifts without  some tuition, but otherwise good advice.

Personally I loath spin bikes. They are in the uncanny valley of being close but quite real bikes.

I would suggest getting some PT sessions to work out a rough plan and then take it from there. Especially if you have had back issues. Doing the wrong exercise or the right exercise wrong could really bugger things up.

As others say classes can be pretty good as well.Depends a lot on the gym though.

Get your lower back checked by a chiropractor, I have problems due to my pelvis being tilted the wrong way, to remedy this I stretch my hip flexors daily and work on my lower abs with heel taps, mountain climbers, and suspended legs raises, trx exercises etc

Stronglifts 5x5.  Download the app, start light.  Very very easy to do, no bollocks* and good for cycling.  However if you had a back problem get it checked out first.  And stretch a lot before and after.  Don't bother with cardio in the gym if you cycle.  Also I'd be looking at signing up for the yoga/pilates instead of spin classes.

STW were good at helping me with form.  I watched a lot of vids, and then videoed myself and posted it up here for some advice.

DISCLAIMER I am not a PT.

* most 'gym' stuff is far too complicated IMO - created for people who really want to get 'into' their workouts the same way we get 'into' bikes. Stronglifts is as near as you can get to just jumping on your bike and riding or putting on your trainers and running, because you just open the app, select 'workout' and it tells you what to do.  Having said that I did get some info from a PT before I did it.  He gave me some good tips about lifting but I got most of my form from the Stronglift videos and also his workout seemed to be aimed at bulking up - some people seem unable to process the fact that I don't give a shit about 'looking good' or being ripped or whatever so that's their default assumption.

Why can't a beginner do dead lifts? plenty of good instruction online, the body is designed to lift stuff, just take it steady and get the movement pattern nailed before crushing some 3x body weight max's.

The fitness industry makes it complicated, this is how they rinse you of your well earned cash, most PTs i come across haven't got the foggiest idea what they are doing.

I have a protruding disc, and my pelvis is all over the shant due to my muscles in all of that region not being right. I've had physio with acupuncture from a good local physio, she basically gave me a load of Pilates type exercises to do but also suggested in general strengthening of the core, hands up I've been slack with the exercises. I had a major back spasm two weeks ago that genuinely nearly had me reaching for 999 as I was that ****ed and in that much pain. I've since been prescribed some anti spasm meds that they give to people who've had strokes. I need to get sorted and that is the catalyst behind it, the whippet that is Mrs ws is fully with me and joining too, oh and the daughter. Not been a cheap day 😂

Telling a middle aged man with lower back pain, who's new to the gym to do deadlifts is frankly very, very bad advice. Check out bodybuilding.com and in particular their piece on bodybuilding with lower back pain for informed advice.

My advice is start slowly (light weights) and build gradually. Make sure to get them to show you how to use a foam roller on the induction. You can't beat push ups, front and side planks for core strengthening.

AthleanX on youtube has great exercises for dealing with lower back pain.

If you want to strengthen your core, get yourself down to the Pilates classes.  I’ve had years of lower back pain, but have pretty much eliminated it with 3 x 30 minute Pilates sessions a week (as per 2 separate Physio’s advice).  Classes are a good way to start and once familiar with the technique, you can do extra sessions yourself at home.  IME I’d strongly recommend strengthening your core for a few weeks before you start pushing heavier weights in squats etc.

Bodybuilding.com the place that's full of steroid users and an opportunity to sell you crap you don't need at every turn.

Athlene your doing it wrong X, your head will spin if you venture there.

For the muscles that support the spine to get stronger they need to be put under some stress, we all know our bodies better than anyone, pick up some light weights to start, i don't remember telling Wrighty to deliberately hurt himself, which is what some appear to think i stated.

All the best Wrighty, let us know how you get on with your induction.

If you do decide to go to classes (and you should, they're fun...) avoid the typical male pride thing of loading up on weights, setting the spin bike resistance to max, etc... Take it easy for the first couple of classes, until you've got the hang of it.

Deadlifts are simple as long as you start clever dont think youre eddie hall.

Bodybuilding is to lifting as boxcercise is to boxing.

Im no expert but ime being able to sit in a deep squat with no weights whatsover for a minute or few can decompress your spine and rid you of lower back problems. Its easier to hold onto a table leg or whatever if youre just starting out. We spend most of our time with our spines loaded (standing up or sitting down).

Its an important part of staying moblie for grapplers who of suffer with back pain/trauma consistently.

Deadlifts (and other big compound lifts) can go wrong if you don't know what you're doing, especially someone with back pain. I wouldn't recommend someone just starting out on their own to do them without some guidance. This doesn't have to be a PT (because very little training is required to be a PT), but someone who knows how to do them and can spot if it's going wrong.

For what he's wanting (core strength), I think sticking to body weight movements to begin with would be a great starting point. Easy to learn the technique but effective. Squats, plank, push ups and pull ups are a good base set of exercises.

As someone else said, Pilates is great too.

Two, then one leg bridge, build up the time you hold the position.

I'd see a physio first, get their advice on exercise to help the lower back.

I used to use the weights machines loads, but really just now find a quiet area of the gym and use the kettle bells. A great variety of workouts you can do with them to strengthen your core. There is a very cheap gadget you can get, an abdominal roller, get one of those and take with.

Get your lower back checked by a chiropractor,

If you are going to someone for advice about a health issue at least go and see someone who is medically trained like a Physio.

Don’t bother with cardio in the gym if you cycle.

🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

I thought joining a gym was for people who couldn't find any sport to do that they enjoyed.

I thought joining a gym was for people who couldn’t find any sport to do that they enjoyed.

You're getting mixed up with Gravel.

I thought joining a gym was for people who couldn’t find any sport to do that they enjoyed.

I am a member of a gym  - I nip out on a lunchtime two or three times a week (the gym is a minute from the office). I generally do classes (x2 spin classes and just started an 'abs' class too). I do it to supplement my weekend activities (ParkRun on Saturday morning and try to get out on the bike on Sunday mornings too).

I love the spin classes (I have always enjoyed the mindlessness of just spinning along) - they push me to the very limit of what I can do in a way I can't do out on the road - and since I started them I have hugely improved my climbing ability.

Go to the Pilates classes and don't under estimate the value of stretches.

I joined a gym two years ago to mainly improve upper body and core strength, as I was increasingly getting back problems. My tips would be...

Work out what good form looks like and consider signing up for a few PT sessions with a decent coach to help you achieve it.

Take your time, be patient and consistent. 2 or 3 sessions each week for example, with lots of recovery

Make stretching and mobility part of your life

Start light and make your routine progressive (I agree with Molgrips, 5x5 is a good simple plan)

Don't worry about what anyone else is doing. Work out what YOU want to do, what your goals are, and stick to them

Don't over-complicate things

Concentrate during your sessions and work hard. Don't mess about on Facebook between sets

Listen to TwinW4all on here, he knows his stuff

As far as bad backs are concerned, I've found that dead-lifting is really good for strength BUT as with all weight training you have to resist the temptation to go too heavy too soon, and you need good form. Again, progression and consistency are really important, and stretching afterwards makes a big difference to how you feel the next day

Also, as a long-time cyclist, I'd never done a spin class until a couple of years ago, but I'd say one or two classes a week busting your lungs in a hot room can be really good for fitness - and very time efficient.

Also, as a long-time cyclist, I’d never done a spin class until a couple of years ago, but I’d say one or two classes a week busting your lungs in a hot room can be really good for fitness – and very time efficient.

Yup - I did a session at lunchtime and burned around 350 calories in 30 minutes and had a max HR of 174  (aged 51). I doubt I'd manage that on a Sunday morning bike ride simply as I don't have the instructor shouting encouragement at me.

Weights are OK but can get a bit boring (and seem to encourage excessive phone use and bandanna wearing).  I've always been a fan of circuit training type stuff with lots of compound moves (squat thrust jumps, medicine ball squat jumps etc) for all over body effect.  It's also a bit more social.

"So which are the best exercises/machines to help core muscles."

Look up the McGill Big 3 - very good for the lower back problem area.

And personally I'd then start learning the three powerlifts and then add variations and accessories. If you want to get strong, this is a good programme:  https://www.bodybuilding.com/workout-plans/about/uplifted-build-muscle-and-strength-with-meg-squats

Stronglifts 5x5 is good but possibly safer if you're young and not carrying years of injuries etc, as it ramps up pretty fast and doesn't have any accessories or variations to help fix weak areas.

And whatever you do, warm up properly - get your heart rate up, work on mobility, activate the relevant muscles and then ramp up the intensity. Never just pile weights on a bar or machine and start cold!

Best help i can give you is just to go, getting through the doors is the hardest thing. I'd suggest habit is the way to do it, pick 2 or 3 days and times per week and commit to going at those times each week without discussion.

If you're doing that, working hard and ideally following some kind of program, you'll get some results.

. So which are the best exercises/machines to help core muscles

My opinion, none of them.  Much better to do core exercises on the floor (Planks, roll outs etc) as mentioned above.  As for the weights, I'd say that is like any other skill in that getting some tuition to make sure your technique is good and solid before you start lifting heavy weights.  Poor technique and a lf weight will likely make your back significantly worse.  As for your back I'd say not to forget to do mobility exercises as well as weights.  No point in being strong if you can't move properly.

Why can’t a beginner do dead lifts? plenty of good instruction online, the body is designed to lift stuff, just take it steady and get the movement pattern nailed before crushing some 3x body weight max’s.

The trouble with online instructions, for any skill, is that you can’t get any feedback. You may think you are copying the technique properly but a third party will be able to see much better.

“You may think you are copying the technique properly but a third party will be able to see much better.”

Video yourself and compare to good lifters. Also, get to know the PTs and listen to advice from the competent ones.

Don’t bother with cardio in the gym if you cycle.

A qualified PT told me that 🙂  I never to gym cardio for that reason, but that's because I honestly CBA with 30 minutes in a gym when that time could be far better used (IMO) riding out in the woods.  I basically hate gyms, I only go because it's quick and can be done at times when biking's not appropriate.  I don't want to spend more time in there than I have to!

Second the advice about male pride.  I've got a decent core and strong legs already, but I started Stronglifts with ridiculously light weights all the same.  Felt like a right waste of time at first, didn't even get my HR into double figures, but it lets you really concentrate on form and understand where the forces are going.  You have to feel how your body works.  Watch the vids and have someone video you so you can compare.

I like Stronglifts but given what you said about your back I'm now thinking you need some sort of specialist trainer - I don't think the average PT knows that much about injury rehabilitation and medical science.

I did a session at lunchtime and burned around 350 calories in 30 minutes and had a max HR of 174  (aged 51). I doubt I’d manage that on a Sunday morning bike ride simply as I don’t have the instructor shouting encouragement at me.

People mock it, but really that's exactly what Strava is for!

Having used a powermeter on an indoor turbo and the same bike outside, I've found that perceived exertion inside can be far higher inside than outside - in other words, you are going as hard as you feel you can but not generating that much power, because it's so generally uncomfortable otherwise - not enough air, too hot etc even with all the fans in the world.   So I felt I was simply stressing my body rather than actually exercising my muscles.

I love the spin classes (I have always enjoyed the mindlessness of just spinning along) – they push me to the very limit of what I can do in a way I can’t do out on the road – and since I started them I have hugely improved my climbing ability.

Yep, spin on a good spin bike, with a good instructor is awesome.

I use my gym membership mainly for the yoga classes 3/4 a week - it's  done loads for my bad back. The increased flexibility really helps on long bike rides and I think generally allows me to exercise longer and harder without everything breaking down.

I could do with goign to some classes tbh - perhaps Pilates.

Get your lower back checked by a chiropractor,

Do not use one of these dangerous charlatans.  Chiropractic has NO benefit and indeed causes a lot of injuries

"Do not use one of these dangerous charlatans. Chiropractic has NO benefit and indeed causes a lot of injuries"

I can only speak to my own experiences but both the chiropractors I've seen have been better than physios I've used. Maybe that's because they're sports chiros with a lot of experience as sports people themselves (one a tennis player, one an ex-rugby player, ex-PT and now distance runner), they don't talk about chakras or energy or rubbish like that, but use a wide variety of techniques, teach rehab exercises, talk about the minutiae of anatomy and generally make sense from a modern medical perspective. Basically like a good physio with a wider skillset.

If the gym you have joined has a pool then swimming is what I have found to be best for building core strength, if only because I enjoy it and therefore end up doing a load of it

So we're a week in, only had chance to go twice as we were away for a four day weekend. Had a play on some of the weight machines and now the pt dude has done me a basic cardio and a weight programme to start off with. It would appear I love cardio work from the two times I've been and particularly enjoy the rowing machine and the thing where you climb continuous stairs.

Spinning class for the first time tonight.....

Try and get a routine from someone who knows what they're doing (physio). PTs are variable in quality.

With back issues, you need to get them fixed first before going at anything else.

That aside, stronglifts is a good, no fluff, weights routine.