using weights at the gym - app, program?

[Anonymous]

I'm considering joining a gym because I feel like I need to start doing a weight routine. I've done power yoga and running for years but as I age I'm realizing I need to work my muscles more. i'm considering a gym, but I don't want to join unless I have a plan. In my internet searching, I've found lots of one-off workouts for specific body parts and apps to track your progress, but I'm not finding a progressive plan. What I'm looking for is something that gives me, for example, a 12 week plan of rotating arms, abs, legs exercises that build over the 12 weeks. Detailed info about which machines to use and how to do the exercises correctly.

Does this exist? I feel like it should, but I can't find it. I know myself and if I have to plan out what to do I just won't go. I'm not going to pay for a trainer because we don't have enough money for that right now and I work freelance and my schedule is never the same week to week.

Any suggestions? I'd love an app for ease of bringing it to the gym, but I'd consider a book as well.

[Anonymous]

Get the book New Rules of Lifting for Women. I love it. You will get a comprehensive routine that’s great for whatever your entry point is.

[Anonymous]

You can also get weight training at your gym. Sometimes a few sessions are included with signup. Then your plan is tailored for you.

[Anonymous]

Anonymous wrote:Get the book New Rules of Lifting for Women. I love it. You will get a comprehensive routine that’s great for whatever your entry point is.

THanks - I looked at it on amazon and it looks great.

Do you carry the book around the gym with you, though? That seems like sort of a pain. Or maybe after a few weeks you can just remember what to do?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Get the book New Rules of Lifting for Women. I love it. You will get a comprehensive routine that’s great for whatever your entry point is.

THanks - I looked at it on amazon and it looks great.

Do you carry the book around the gym with you, though? That seems like sort of a pain. Or maybe after a few weeks you can just remember what to do?

Yes, I did bring it with me when I was starting out. There are excellent photos. Getting the right form outweighs any inconvenience of carrying around. I made my own spreadsheet where I could enter the weights and reps for each session.
Good luck!

[Anonymous]

Anonymous wrote:

Anonymous wrote:Get the book New Rules of Lifting for Women. I love it. You will get a comprehensive routine that’s great for whatever your entry point is.

THanks - I looked at it on amazon and it looks great.

Do you carry the book around the gym with you, though? That seems like sort of a pain. Or maybe after a few weeks you can just remember what to do?

I made copies of the pages I needed for each phase along with the log and would bring the packet to the gym. One packet for A exercises and one packet for B exercises.. I loved New Rules and the follow up book, Strong, but a huuuuge beef I had with it was that they don’t make it easy to have with you at the gym. It doesn’t tell you which page to find the exercises and it would have been great to have one exercise per page for easy copying.. The first phase is kind of a slog but once you get through that it’s much better.

[Anonymous]

I used StrongLifts 5x5 because it has a free app that tells you exactly what to do and I didn't want to have to think about programming when I was starting. It's all barbell exercises though, not machines.

[Anonymous]

Anonymous wrote:Get the book New Rules of Lifting for Women. I love it. You will get a comprehensive routine that’s great for whatever your entry point is.

I’ve used this plan too. I took pictures of the pages I need with my phone, lol.

[Anonymous]

Bodybuilding.com also has plans based on goal and level.

[Anonymous]

Anonymous wrote:Bodybuilding.com also has plans based on goal and level.

I like Jamie Eason’s program On bodybuilding.com. Used to be free, but now I think you need their subscription.

[Anonymous]

Great tips. Thanks!

The new rules of lifting for women (2009) looks good. However I noticed online there is another more recent book new rues for men and women from 2013. Can anyone recommend one over the other?