What Exercises Should You Do in the Gym?

Quite often when I’m at the gym I see older adults wandering around looking lost. They may stop and glance at a machine or two, and then wander on — clearly having no idea what exercise they should be doing or why.  I have noticed that if the “lost” senior happens to be a woman, chances are pretty good that she will stop at the abductor machine, sit on it, and fling her legs in and out — all the while believing that she is doing an exercise that is worthwhile.

Not so.

Honestly, it’s such a shame.

So many people waste their time at the gym doing nothing except taking up space simply because they have no direction and no idea what muscles they are working or why.

Even worse, gym etiquette prevents people who might actually be able to help from offering any guidance or advice. Unfortunately, it simply is not the “done thing” to tell somebody that they are doing an exercise wrong or that sitting on the abductor machine is a waste of time. If you do, you will be perceived as being rude and offensive.

So, as much as it kills me, I don’t offer advice at the gym.

Not only is that hard for me to do, (i.e., keep my mouth shut), but I feel it’s such a shame because so many older adults are in the gym trying to improve, and all they need is a little help to get headed in the right direction.

So, what machines should you be using and what exercises should you be doing at the gym?

Well, with the caveat(s) that of course, there is no “one size fits all” fitness routine, and there are no magical exercises, only those that are right for you and your goals, here is a little guidance that may help you get started.

Think About Movements, Not Individual Exercises.

First, it is important to know that there are gazillions of exercise variations — and, while there is no single “best exercise,” some exercises are more effective than others.

What this means is that just because you may see someone doing a certain move at the gym or on YouTube, Instagram, or Tic Toc, it does not mean that the exercise is worth doing. In fact, unfortunately a lot of what you see on social media and at the gym are exercises that are either a complete waste of time or downright stupid/dangerous to do. Especially if you are over 50.

So how do you parse through all of the hype and find exercises that are right for you?

Well, one way as suggested by the fitness experts at MindPump, is to stick with the “tried and true” exercises. These are mostly compound movements (movements that involve more than one joint, like a bench press or shoulder press) that have been used for years by bodybuilders.

Another way to cut through the hype is to consider training movements instead of trying to pick exercises.

The idea behind training movement patterns is that you choose exercises that fall into one of the following categories of movements:

·       Push

·       Pull

·       Hinge

·       Squat

·       Rotation

(For an in-depth explanation of each of these movement patterns along with some sample exercises for each, check out this very thoughtful article by BarBend.)

Training movement patterns instead of picking isolated exercises to do will ensure that you use all your major muscle groups.

It can also help to simplify your exercise choices — especially when you are just starting out. This is because you choose exercises in terms of push, pull, squat, hinge or rotation, rather than trying to parse through thousands of exercises. Deciding what exercises to do is far less complicated when you are training a movement pattern.

Also, the functionality of training movement patterns is a decided advantage. For example, a squat is a functional movement. We squat all day long, getting up and down out of a chair, or picking something up off the floor. It’s a move you need to do, so working on your squat makes sense. On the other hand, certain exercises may be good to do, but they are not very functional. For example, when do you ever use a Poliquin raise in your everyday life?

Breaking your exercise choices into functional movements can greatly simplify your workouts and keep you from wandering around aimlessly at the gym, while at the same time helping to improve your movement outside of the gym.

The Right Exercise for You is the One That Meets Your Goals and You Can do Safely.

It is important to understand that choosing the right exercises is critical.

But choosing the right exercises can be difficult to do.

Why?

Because like so much else in fitness, there is no “one size fits all” solution to deciding which is the right exercise to do. There are a ton of individual variables that affect which exercise is “best” for you. What exercises you should do depends on:

·       where you are in your fitness journey

·       what your goals are

·       what your mobility and current fitness level will allow you to do, and

·       what you can do safely.

So, for example, many women over 50 who are just starting out learning how to lift may not be able to do a barbell back squat. Instead, it might make more sense to do a goblet squat with a kettlebell or dumbbell.

Someone with limited shoulder mobility might not be able to do a military press, while others may not be able to get their knee all the way to the floor in a lunge.  

Also, the types of exercises you want to do depend on your fitness goals. So, for example, if you are trying to build strength, you don’t want to be doing high rep exercises with light weights which build endurance. Instead, you want to be doing heavy weights for fewer repetitions (“reps”) to build strength.  

So, exercise choice depends on your abilities and fitness goals.

Understanding this and having good form is essential for any fitness program.

Resistance training involves a lot more than wandering around the gym and doing random exercises with weights or the machines. If you truly want to make a transformation, you need to choose exercises that fit your goals and your abilities which you can steadily progress over time to make a change.

And, hey, if you need some help, I’m here for you. 

Transform Your Life and Your Body. Life and Lifting Starts Now.

At Strength & Balance for Seniors, I help women over 50 transform their lives and bodies one rep at a time. I work with clients one-on-one and provide the individualized attention you need to reach your fitness, health, and longevity goals.

I offer virtual Personal Training via Zoom, as well as in-person Personal Training to select clients in the Bay Area.  Connect with me here or over on Facebook.