First two weeks to a month training?

**blakey72** · 02-01-2019 08:40 PM

Hi all. I'm just at the end of my first week in the gym. I'm 45 and haven't trained for about 15 years so am a little rusty. I thought for the first month I should do some conditioning so I don't injure myself so I'm going 5 days a week, doing very low weights and just doing basically big muscle groups. Bench, leg press, arm curls, shoulder press, leg curls, lat pull downs, tri pulldowns. I'm also doing most of this on machines. I had a disc pop out in my lower back about 12 months ago so I'm a little wary about going straight into squats, deadlifts etc. for now.

Do you think I should be taking this approach with these kinds of exercises to start up with? Should I stick on the machines or go to free or mix? When should I start raising the weight? Doing 3 x 12 reps atm. What do you think? Feel free to point me in another direction if I'm totally wrong with my thinking.

Cheers
Blake.

**Shrek** · 02-01-2019 08:48 PM

If you are doing 3 x 12 easily then up the weight.
Slow and steady mate.

Welcome to the forum.

**blakey72** · 02-01-2019 08:54 PM

Originally Posted by Shrek

If you are doing 3 x 12 easily then up the weight.
Slow and steady mate.

Welcome to the forum.

Thanks for the welcome. Yeah wanted to move up a little but just don't want an injury. It's shit how much of a difference 10 years makes to the body. You still feel young but the ol' body doesn't always agree.

**Shrek** · 02-01-2019 09:06 PM

45 is not that old.
I’m 47.
@Goosey is 60+ and @Darkoz about the same.
They lift..... sometimes

**blakey72** · 02-01-2019 09:16 PM

Good stuff Shrek. I was thinking I'd be the old one on here, everyone being 20's-30's. Feel better now haha.

**Darkoz** · 02-01-2019 09:27 PM

Originally Posted by Shrek

45 is not that old.
I’m 47.
@Goosey is 60+ and @Darkoz about the same.
They lift..... sometimes

57
bastard.

**Timeah** · 02-01-2019 10:47 PM

Youre all a bunch of old ****s.
Haha.

You are on the righr track starting easy. Give yourself that month to just get some fitness back (will happen quickly), and get your movement patterns etc in order with the weights. Machines are a good safe way to get back into it IMO. Of course when you get back to free weights, take those slow and steady also.

As for rep range etc, it doesnt really matter at this point. Id just look to do more on a per week basis. This can be as simple as just adding a bit of weight to each movement, each week.

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**Shrek** · 03-01-2019 12:23 PM

^^^^^^
Dats it.

**onslaught** · 03-01-2019 01:05 PM

Ill go the other way and say start light, add weight when you make all the reps and don't add too much fluff work, stick with a few compounds and don't kill yourself in the first month. You can always add lifts and sessions as you improve. 3 times a week is plenty at the moment
I'm not as old as those kunce up there but about your age, you wont be able to handle what you did at 30 for a long time so don't train like your 30 just yet.