Gym workouts

[Pehsness]

I have searched but don’t see very much.

I’m teetering on late 40s and while I’m decently fit, I’m not dressage ring aesthetically pleasing fit. Lol.

My schedule will soon allow for twice weekly trips to the gym for dedicated, targeted workouts that can be longish. 2+ hours if I want.

I once was a runner, but it’s been a while since I could do a 10k. But the foundation is there up to marathon distance.

I’m built like the Scottish farm wife you all know and love, short, strong, muscular. Again - not dressage pretty.

So I want to shed some weight and build a free weight routine that will help to lengthen my leg in the saddle, strengthen my core, etc. It’s just a planet fitness so no classes. I need to keep it cheap because I’m taking lessons twice a week and that is definitely not cheap.

Any suggestions? I know pilates will be first out of the gate but it won’t be an option unless I can stream a video in the corner of the gym.

[hallie2]

I’ve done wt training for 25 yrs. Free weights are mostly for your upper body. I use free weights for upper body muscle groups (lats, trapezius, deltoids, pectorals, deltoids, biceps and triceps) You need to work all of them equally. There are also exercises for lower body and you can use cable machines and bands to target those muscles, as well as squats and lunges. There are also tons of ab and glute exercises which will help your core. But you need a good trainer to start- it’s really easy to injure yourself. There are a bunch of good apps that have videos of all the exercises, but still you need someone to watch your form until you know what you are doing. Each time I wt train it’s an hour and I’m only doing upper or lower, not both. I started wt training when I was 49, it’s kind of addictive and I love feeling strong. However, you may gain a little wt- muscle weighs more than fat. It’s allowed me to keep riding strong into my 70s. go for it.

[rcy]

I know you said don’t say it, but I can always tell a difference in my riding when I’m doing pilates on a regular basis. If you want to do it at home, pilatesanytime.com has TONS of videos (full disclosure, I’ve only ever done the reformer videos, but I know they have mat ones as well). There’s also a girl on Instagram (if you’re on socials) justtcocoo who demos a lot of mat exercises with weights to bear some semblance to reformer-type work.

[Demerara_Stables]

@hallie2

I’ve done wt training for 25 yrs. Free weights are mostly for your upper body. I use free weights for upper body muscle groups (lats, trapezius, deltoids, pectorals, deltoids, biceps and triceps) You need to work all of them equally. There are also exercises for lower body and you can use cable machines and bands to target those muscles, as well as squats and lunges. There are also tons of ab and glute exercises which will help your core. But you need a good trainer to start- it’s really easy to injure yourself. There are a bunch of good apps that have videos of all the exercises, but still you need someone to watch your form until you know what you are doing. Each time I wt train it’s an hour and I’m only doing upper or lower, not both. I started wt training when I was 49, it’s kind of addictive and I love feeling strong. However, you may gain a little wt- muscle weighs more than fat. It’s allowed me to keep riding strong into my 70s. go for it.

All of this is spot on. Find a GOOD trainer (not someone that works at planet fitness), and spend a month or so with them getting your form down in all exercises - upper and lower body - and then you can look up plans online (or your trainer can write one!) for increasing weight over time. Steady state cardio for long distances actually triggers your body to hold onto fat over time. Being strong with more muscle mass is not only healthier as you get older, but makes you look better too (if that’s what you’re going for).

ETA when you start your workouts (or even before then!) make sure your diet is dialed in. The most important is getting in enough protein daily. A good rule of thumb is 1g protein for each pound of body weight per day (if you’re 150lbs, you should be at 150g protein each day). This increases when you start working out.

[FjordBCRF]

Riders Pilates Club online as well.

I’ll be 41 next week. I had a light year in the saddle due to a bunch of horse health stuff this year. I started Riders Pilates Club in March and have been doing it since 2-4x/week. When I got back in the saddle for real, not bareback or putzing around…I kid you not, my body has felt like it had a reset. ALL of my bracing and imbalances are MUCH easier to feel and correct.

I do weights at home with dumbbells and a couple kettle bells as well as some yoga and this is apparently the sweet spot for me.

[JB]

@Pehsness

My schedule will soon allow for twice weekly trips to the gym for dedicated, targeted workouts that can be longish. 2+ hours if I want.

2 hours twice a week is definitely better than nothing, but not as effective/health-ful as 20-30 minutes 5-6 days a week. What do you have at home, or what would you be willing to get?

I’ve been doing professionally designed home workouts with free weights for almost 20 years, and they absolutely work. 20-45 minutes a workout, 4-7 days a week, you can basically choose your program based on the number of days and duration you have. I don’t worry about over- or under-training, wonder what to do or how to do it, because it’s all done for me. I’m stronger and more functionally fit at 59 than I was at 29.

It simply takes consistent work, the right work, to be functionally fit. You can tailor your workouts/program and your diet to move closer to what you find aesthetically pleasing

@hallie2

Free weights are mostly for your upper body.

Not remotely All variations of squats (wide, narrow, front loaded, sumo, staggered) and lunges (front, back, side, curtsy), glute bridges and hip thrusts, dead lifts and RDLs, are all VERY effective when using dumbbells

[Pehsness]

The aesthetically pleasing was meant to add levity. :D. I don’t really care what I look like.

I really can’t throw more money at this though, so the online subscription programs are a no go for now.

My benefits cover physio so I’ve thought about seeing if a physio could design a program for me.

I’m sure we have some weights and a kettle bell kicking around home.

[applelover]

Personally, I would save your money on the gym membership and instead go with a streaming membership that you can do at home. I used to have a 24hr fitness membership and never went. Now I have a yearly membership to beachbody/Bodi and work out at home 5x/week. The name sounds cheesy, but there are 100s of workouts of all intentities, types, and durations, including pilates, yoga, and (my current favorite) piyo which is a blend of both + cardio. I also don’t look “aethetically” fit, but I know I am stronger and more flexible now than I was in my 20s when I “looked” fit but really wasn’t - I can actually do pushups, and sit the trot

[Demerara_Stables]

@applelover

Personally, I would save your money on the gym membership and instead go with a streaming membership that you can do at home.

This is a fair point, but as someone who has been powerlifting for almost 25 years, I can tell you I find it near impossible to get into the garage to work out when I have everything I need right there. For me, going to the gym and being around other people working on strength is part of my motivation. It’s definitely a personal preference and sometimes it takes a while to figure out what your preference is.

[EVneo]

I know you said no additional subscriptions…but for me, the peloton app is well worth the $12/month. You get classes for strength, yoga, pilates, barre, stretching, running guides, meditation. Easily cast it up on the TV. I have a few 5/10/15lb weights, a yoga mat, and off brand treadmill at home and have been much happier AND CONSISTENT in a fitness routine than I ever was at any gym. The app also gives you plans and let’s you bookmark and schedule when you want to “take a class” so you can plan out your week ahead of time.

[DownYonder]

For those of you doing a lot of weight lifting - are you also doing a lot of stretching?

Although weight lifting has for sure made me stronger, it makes me tight, so I try to get in a good stretching or yoga routine a couple of times each week. I also do 4-5 miles on the Peloton bike 6 days a week and take one of their post-ride stretching classes afterwards.

[Pehsness]

Oh, actually this one I might consider. I was one of the pandemic peloton junkies (on my old beater treadmill) and really liked it. Plus can do them at the gym from my phone.

The gym thing is because 2-3 x a week I’m stuck in the city for 4 hours while my daughter trains. So it’s a good way to use that time that gets me closer to my goals.

[tabula_rashah]

Ignore all the at home, watch a video, you can do it yourself blah, blah. Go find yourself a good trainer. I work twice a week with a kinesiologist and have been going to him for a little over a year. Nothing can come close to having someone right there one on one that can keep you in proper form etc. And personally I find 2 longer sessions a week far more beneficial than a lot of short ones.

[Pehsness]

Oh interesting. I am leaning towards a physio, even just to see if they can help. I feel like they would have a better grasp on the specific goals of working towards soft and balanced in the saddle, plus can address issues from a lifetime of injuries etc.

That might be my first call.

[JB]

@Pehsness

The aesthetically pleasing was meant to add levity. :D. I don’t really care what I look like.

It’s ok to want to change your body composition to something you think looks better

@Demerara_Stables

as someone who has been powerlifting for almost 25 years, I can tell you I find it near impossible to get into the garage to work out when I have everything I need right there. For me, going to the gym and being around other people working on strength is part of my motivation. It’s definitely a personal preference and sometimes it takes a while to figure out what your preference is

I agree that some need the atmosphere of the gym, regardless of equipment. The nice thing about a well-designed home workout, is that it can also be done at the gym. I mean, well, any workout that can be done at home can be done at the gym LOL But just because it’s a “home workout” doesn’t mean you can’t take it to the gym

@DownYonder

For those of you doing a lot of weight lifting - are you also doing a lot of stretching?

Absolutely! There are certain program designs that are more well-rounded in terms of overall fitness - cardio, strength, mobility, stability, flexibility. Some are very strength-oriented. Some are very cardio-oriented. Focused programs have their place for shorter durations (which may even be a couple of months), but do them exclusively and the other parts of your body health suffer a bit

@Pehsness

I am leaning towards a physio, even just to see if they can help. I feel like they would have a better grasp on the specific goals of working towards soft and balanced in the saddle, plus can address issues from a lifetime of injuries etc.

that’s a great place to start

[outerbanks77]

I’ve done three of the Dressage Rider Training programs, and then just morphed it into my own self-directed workouts. I have been very fit in the past, running, free weights, kettlebells, etc. but had weaknesses and imbalances in the saddle that these traditional types of exercises weren’t helping with a whole lot. I work out at a gym, but mostly use the cardio equipment and a few other things for bodyweight-focused exercises. If you work with a professional who is not familiar with riding, and particularly dressage, you might want to highlight the requirements: core strength (not just abs, but back, hips, really just being supply and wiry from the shoulders down to the thighs), hip flexibility, symmetry, balance and good reflexes. I’m about to turn 47, and have never felt better in the saddle. When I was riding with a BNT earlier this year, and she told me to take my leg completely off the horse in the canter - hoorah, I could do it without losing position or getting a hip spasm. For cardio, I want to do enough to not have to ask for breaks in lessons on my behalf, but I don’t do loads of it with the idea of burning off calories.

One thing I go by, but rarely hear, is that it takes about 20 minutes for the postural muscles to really wake up if you’ve been sedentary. These are the muscles we want for riding, so we can be stable in the saddle without rigidity. I believe this is why we see ancient riding masters who can still ride so elegantly, even though they may appear frail. So I always start with 20 minutes of cardio or walking at minimum before going into the strength and balance training.

[JB]

@outerbanks77

had weaknesses and imbalances in the saddle that these traditional types of exercises weren’t helping with a whole lot

So true! This is why I don’t like machines, because it’s soooo easy for your weaker side to let the stronger side still do more of the work. Dumbbells help that to some degree but more with the upper body than the lower. But it’s when you get into asymmetrical work, 1 dumbbell, that you really start to improve imbalances. I’ve done a lot of work with various programs on this and it helps immensely.

IMHO, any fitness program that focuses on minimizing imbalances, that works on stabilizing your core, improving mobility (the ability to self-move body parts where you want them), the ability to work upper and lower body independently, moving weight around while YOU are moving, and more, in other words, very functional movement-based, will help with every athletic endeavor, including riding

[tabula_rashah]

One thing I use a lot is a slack block. I think it has helped significantly with both riding and trail running for me and it’s something I can work on at home. My trainer shows me differently exercises to do with it, I practice at home (at lot times I’ll use it on the porch while I watch the dogs in the yard in the mornings) and I go back and show my trainer my progress (and then he corrects my form a bunch lol). It’s really helpful with core strength, balance and learning how to activate and move parts of your body individually

[FjordBCRF]

Im also a super fan of Bosu Balls too, most gyms usually have one or more. I find the balance element of those exercises really help with everything, especially as a rider. I try and use mine once or twice a week.

[Mondo]

@Demerara_Stables

Find a GOOD trainer (not someone that works at planet fitness), and spend a month or so with them getting your form down in all exercises - upper and lower body - and then you can look up plans online (or your trainer can write one!) for increasing weight over time.

She was pretty clear that her budget didn’t allow for other than Planet Fitness.