To all my people out there who have a passion or knowledge for fitness/strength building - any tips on where to start in terms of pushing yourself?

I know I have mentioned on here before about my exercise regime, but I feel that it was more centred around weight loss, and now I want to somewhat shift that in order to maximise some muscle gain & definition.

I am not saying I want to be a complete muscle mummy, but I'd definitely like more muscle definition in my arms and legs

My current exercise regime:

Monday:

Legs @ Gym

4 x 10 leg press 100kg

4 x 10 Leg extensions

4 x 10 leg curls

4 x 10 weighted hip thrusts

& Les Mills Legs, Bums & Tums class

Tuesday:

30 mins on treadmill at a 12% incline, 4.8, 3mph speed

Wednesday:

Chest @ gym

4 x 10 assisted bench press

4 x 10 tricep pulldowns

4 x 10 face-pulls

4 x 10 bicep curls superset with lateral raises

4 x 10 upright flyes

& Les Mills Legs, Bums & Tums class

Thursday:

30 mins on treadmill at a 12% incline, 4.8, 3mph speed

So far Fri, Sat & Sunday I do nothing...maybe I need to change that ?

Anyway...any advice is appreciated! ❤️

On 6/23/2025 at 3:45 PM, SpartanMaker said:

Strength training is strongly recommended for everyone just from a general health perspective, though I hear you about hating lifting. Some people love it and some don't, and that's okay.

Keep in mind the recommendations above for @Bypass2Freedom may not (in fact probably are not), appropriate for you. Depending on your goals for wanting to lift, and what specifically you do or don't like about lifting, I might be able to come up with something a bit more appropriate?

Lifting and counting reps is repetitive and boring to me. Cardio i can just tune out by listening to music or watching something on netflix. I can make it fun and enjoyable Or since I already need to commute to work and I like going by bike, that's already cardio. There isn't really any way to make weight lifting fun or even just bearable for me. It's going to take all my mental energy to force myself to do it.

I know i need to do strength training and the hospital recommended at my 6 month post op review to use resistance bands but I can't imagine that's any more bearable than weight lifting and I know me. I'm never actually going to do a home work out.

15 hours ago, Dub said:

You are supposed to stretch ??????

Who knew.

Clearly not my ignorant azz.

Further evidence I need a damsel...a kind hearted....but mostly patient damsel to take the wheel and put me through my paces around the track.

I was told off by a friend for not stretching the other day...? Apparently it is important!

19 hours ago, NeonRaven8919 said:

Lifting and counting reps is repetitive and boring to me. Cardio i can just tune out by listening to music or watching something on netflix. I can make it fun and enjoyable Or since I already need to commute to work and I like going by bike, that's already cardio. There isn't really any way to make weight lifting fun or even just bearable for me. It's going to take all my mental energy to force myself to do it.

I know i need to do strength training and the hospital recommended at my 6 month post op review to use resistance bands but I can't imagine that's any more bearable than weight lifting and I know me. I'm never actually going to do a home work out.

I totally get the counting reps thing. I sometimes feel the exact same way, so you're not alone there.

I did want to have you clarify something else if you don't mind? You didn't mention any specific goals for wanting to lift, other than you were told you're supposed to do it. Is that really the only reason you're thinking about lifting?

Sometimes having strong motivators can overcome the negative feels about a behavior, I mention this because if there was something else that was driving you to want to strength train, it might go a long way toward getting you lifting. If there's not really anything else, that's fine too, it just means the key for you may lie in "non-traditional" strength training.

What's "non-traditional" strength training? Well, it can mean a lot of things, but the first thing that came to mind was Yoga. Depending on the style of yoga you choose, you can get quite strong. Since yoga is primarily isometric training, there are typically no sets and reps to count, you simply hold poses. In person classes would be the best place to start IMO, but there are online things available as well. I just think the instruction available via a class is worth the extra expense. Plus, there is value in suffering together, as that can be really motivating for some people and help keep them compliant. If it's just online, some people find it really easy to skip. You know you though and know which might be better for you.

Another option to consider if yoga's not your thing would be fitness classes like Les Mills, Orange Theory, or even crossfit. I'm already on record for saying I'm not a fan of crossfit (mostly because it comes across as really cultish), but if it gets you out there and moving, please do crossfit! As far as traditional exercise classes, some are going to really just be cardio based, but some of them do emphasize at least some strength work into the class. Note that these types of classes are a lot more likely to use sets and reps, but typically the instructor will be the one counting, so all you really have to do is follow along. Just like yoga, the social aspect of this type of class can also be really great to keep people motivated and returning.

Next up in the non-traditional arena would be certain sports like rowing, swimming, gymnastics or martial arts. Sure these aren't traditionally thought of as resistance training, but you can get quite strong participating in them recreationally and they would contrast nicely with the exercise you're already doing.

Finally, I'm going to mention something that's somewhere in between a fitness class and traditional strength training. This would be some combination of functional fitness, calisthenics & plyometric training. Don't worry about the terminology for now. The idea here would be designing a workout that has you do a specific type of exercise until failure, rather than using defined sets and reps. This means no counting. You simply do an exercise until you can't anymore. Alternately you do them for a specific amount of time such as one minute. You can use an app on your phone to time yourself if doing the "by time" method, so again no counting. The observant among you will recognize that this is very "crossfit-like". Again, I don't hate on the approach, I think it can be effective depending on your goals. What I take issue with are the zealots that think EVERYONE must do crossfit, or that if you don't do crossfit, you're somehow exercising wrong. Crossfit type workouts can get you quite strong, but are typically less effective at muscle hypertrophy and are not that great at building muscular endurance.

Anyway, just my thoughts so far.

6 hours ago, Bypass2Freedom said:

I was told off by a friend for not stretching the other day...? Apparently it is important!

I sometines goof up and skip past important details.....

Wisdoms are being acquired, however. One benefit to getting older.

Damn near the only benefit....but I'll take it.

Pain seems to have a way of making the wisdom sink in faster.

21 hours ago, NeonRaven8919 said:

Lifting and counting reps is repetitive and boring to me.

...

There isn't really any way to make weight lifting fun or even just bearable for me. It's going to take all my mental energy to force myself to do it.

same, lady, same.

traditional strength training was never for me...i forced myself to do it (the bare minimum) for a few years because i "knew" it was good for me, but i really, really disliked it.

surprise surprise, it didn't last. i stopped a about 3 years ago.

as mentioned above, there are other ways to build strength (and sexy muscles!): i personally do yoga (every day, often 2 or even 3 times a day), pilates (twice a week) and rock climbing (once or twice a week)

you don't have to be a traditional gym gal to get fit/strong/healthy (but it does produce results!)...find something u like and do that. you'll more likely stick with it, which is better than doing nothing:)

p.s. funny story - sorta related, sorta not - yesterday i saw an older couple "power walking" in my neighbourhood. i use quotes here because the were really just walking at a really slow pace, but were swinging their hips and pumping their arms with vigour! anyway i was all awwwww, they are exercising together so they will live longer together. then i noticed the man was holding a cigarette, lol. now, he could be on the couch smoking that cigarette, but at least he's walking! so yeah, better than nothing, ha.

p.p.s. i was a smoker for decades, then not, then again for a few years, then not once more since 2023. i used to have a cigarette after my daily 5K runs...best thing ever, honestly. i half-joked that all my running was cancelling out the smoking. so yeah, again, better than nothing!

My take on lifting, I hired a personal trainer, and we laugh through it all the time. Having a partner with you really helps to make the time go by, and your partner counts the reps because you have to focus on the good form. But yes, sexy muscles, not a 6-pack please. LOL

On 6/25/2025 at 1:28 AM, NeonRaven8919 said:

Lifting and counting reps is repetitive and boring to me. Cardio i can just tune out by listening to music or watching something on netflix. I can make it fun and enjoyable Or since I already need to commute to work and I like going by bike, that's already cardio. There isn't really any way to make weight lifting fun or even just bearable for me. It's going to take all my mental energy to force myself to do it.

I know i need to do strength training and the hospital recommended at my 6 month post op review to use resistance bands but I can't imagine that's any more bearable than weight lifting and I know me. I'm never actually going to do a home work out.

Gyms are not for me. The whole idea is off putting plus the effort of having to get dressed to go to one for a hour or so, waiting to use equipment, and then going home is guaranteed to turn me totally off and I would give up & stop going very quickly. It’s why I love my resistance bands. I do it in the comfort of my home when I want to do it. Mind you I am very predictable in when I do my routines. Been using them for about 2.5yrs now & usually every day. I also spread out what I do across my day in 4 short bursts focussing more on arms in one and legs in another, with stretches & movements to improve flexibility as well, After the first year I had to buy new trousers as the slim cut legs had got tight. Last month I had to get a fitted dress let out across my upper back. I have a couple of long sleeve tops that are either too tight in the sleeves or firm. I’ve had compliments about my arms. I’m not bulky. My goal was to tone, develop some definition & support the oozy discs in my back. It takes longer to achieve muscle growth but I don’t feel it’s a chore. And it’s cost me about $50 for the bands and a thick foam mat I use way cheaper than going to gym. Lots of good clips on you tube to work out your own routines.

On 6/23/2025 at 8:08 AM, Bypass2Freedom said:

To all my people out there who have a passion or knowledge for fitness/strength building - any tips on where to start in terms of pushing yourself?

I know I have mentioned on here before about my exercise regime, but I feel that it was more centred around weight loss, and now I want to somewhat shift that in order to maximise some muscle gain & definition.

I am not saying I want to be a complete muscle mummy, but I'd definitely like more muscle definition in my arms and legs

My current exercise regime:

Monday:

Legs @ Gym

4 x 10 leg press 100kg

4 x 10 Leg extensions

4 x 10 leg curls

4 x 10 weighted hip thrusts

& Les Mills Legs, Bums & Tums class

Tuesday:

30 mins on treadmill at a 12% incline, 4.8, 3mph speed

Wednesday:

Chest @ gym

4 x 10 assisted bench press

4 x 10 tricep pulldowns

4 x 10 face-pulls

4 x 10 bicep curls superset with lateral raises

4 x 10 upright flyes

& Les Mills Legs, Bums & Tums class

Thursday:

30 mins on treadmill at a 12% incline, 4.8, 3mph speed

So far Fri, Sat & Sunday I do nothing...maybe I need to change that ?

Anyway...any advice is appreciated! ❤️

I'm exhausted just reading all that ?

14 hours ago, WendyJane said:

My take on lifting, I hired a personal trainer, and we laugh through it all the time. Having a partner with you really helps to make the time go by, and your partner counts the reps because you have to focus on the good form. But yes, sexy muscles, not a 6-pack please. LOL

Always good advice to hire a pro! I know for some that's just not feasible, either due to cost or availability.

On 6/25/2025 at 1:28 AM, Bypass2Freedom said:

I was told off by a friend for not stretching the other day...? Apparently it is important!

Just smugly show them the article I shared earlier and tell them how you're just following the science!

Look, I get it. it seems like common sense that we should stretch before we exercise to reduce the risk of tearing something during exercise. Sometimes, things that seem like common sense, actually aren't correct.

I think this is one of those times. The reality is we don't actually acutely change our muscle length when we stretch. Think about it: we don't make our muscles stronger from a single bout of strength training. It takes repetition and time. The same is true regarding making them longer. A single bout of stretching won't actually lengthen muscle tissue. so it doesn't actually do anything to increase range of motion or reduce injury risk.

At the risk of getting too "sciency", there are receptors called Golgi Tendon Organs (GTO), that detect changes in muscle tension and force. The main job of these sensors is to inhibit muscle contraction when excessive tension is detected. If this didn't happen, you could easily tear a muscle or tendon. What's really happening when we stretch is that we are increasing our neuromuscular tolerance to range of motion by "reprogramming" the GTO as to where the limits are. Because this is not actually a lengthened muscle, there is no protective effect from stretching.

In short, dynamic warm ups and easing into your lifts is the smart way to prepare for lifting. If you want to do static stretching, save it for after.

On 6/25/2025 at 1:27 PM, SpartanMaker said:

I totally get the counting reps thing. I sometimes feel the exact same way, so you're not alone there.

I did want to have you clarify something else if you don't mind? You didn't mention any specific goals for wanting to lift, other than you were told you're supposed to do it. Is that really the only reason you're thinking about lifting?

Sometimes having strong motivators can overcome the negative feels about a behavior, I mention this because if there was something else that was driving you to want to strength train, it might go a long way toward getting you lifting. If there's not really anything else, that's fine too, it just means the key for you may lie in "non-traditional" strength training.

What's "non-traditional" strength training? Well, it can mean a lot of things, but the first thing that came to mind was Yoga. Depending on the style of yoga you choose, you can get quite strong. Since yoga is primarily isometric training, there are typically no sets and reps to count, you simply hold poses. In person classes would be the best place to start IMO, but there are online things available as well. I just think the instruction available via a class is worth the extra expense. Plus, there is value in suffering together, as that can be really motivating for some people and help keep them compliant. If it's just online, some people find it really easy to skip. You know you though and know which might be better for you.

Another option to consider if yoga's not your thing would be fitness classes like Les Mills, Orange Theory, or even crossfit. I'm already on record for saying I'm not a fan of crossfit (mostly because it comes across as really cultish), but if it gets you out there and moving, please do crossfit! As far as traditional exercise classes, some are going to really just be cardio based, but some of them do emphasize at least some strength work into the class. Note that these types of classes are a lot more likely to use sets and reps, but typically the instructor will be the one counting, so all you really have to do is follow along. Just like yoga, the social aspect of this type of class can also be really great to keep people motivated and returning.

Next up in the non-traditional arena would be certain sports like rowing, swimming, gymnastics or martial arts. Sure these aren't traditionally thought of as resistance training, but you can get quite strong participating in them recreationally and they would contrast nicely with the exercise you're already doing.

Finally, I'm going to mention something that's somewhere in between a fitness class and traditional strength training. This would be some combination of functional fitness, calisthenics & plyometric training. Don't worry about the terminology for now. The idea here would be designing a workout that has you do a specific type of exercise until failure, rather than using defined sets and reps. This means no counting. You simply do an exercise until you can't anymore. Alternately you do them for a specific amount of time such as one minute. You can use an app on your phone to time yourself if doing the "by time" method, so again no counting. The observant among you will recognize that this is very "crossfit-like". Again, I don't hate on the approach, I think it can be effective depending on your goals. What I take issue with are the zealots that think EVERYONE must do crossfit, or that if you don't do crossfit, you're somehow exercising wrong. Crossfit type workouts can get you quite strong, but are typically less effective at muscle hypertrophy and are not that great at building muscular endurance.

Anyway, just my thoughts so far.

My doctor said weight training will help me lose me more weight long term than cardio and I'm hoping to get rid of the arm flab and I've been told weights or at least muscle training will help.

I've tried crossfit and that's not really my thing either. Weight lifting has always been a painful and miserable experience for me. Reminds me too much of the gym classes in school that I always hated. I'm really too lazy for weight training and real fitness, but If my gp says I have to do it, then I need to find a way to do it.

She recommended resistance bands, but I won't ever be in the mindset where I'm at home going "maybe i should get the resistance bands out". I need to change my mindset, but if changing a mindset was easy, I wouldn't need half my stomach yeeted out to lose weight.

I've been thinking about pilates and I've been told that it's nothing compared to weight lifting and I guess that is true in some aspects, but again, better than doing nothing, and using my own body weight is a good workout. I would be interested in trying it anyway.

On 6/25/2025 at 1:27 PM, SpartanMaker said:

I forgot to mention that I went for my vitamin b12 injection today. I have a new GP since I changed to new practice and she said she was going to refer me to an "exercise specialist" which I have never heard of in my life so I will see what she has to say. She may be able to suggest more classes for me to do as well.

Unrelated note, a good GP is a thing to be treasured. She was proud of my weight loss progress and she has had WLS too. Went form 140kg to 58kg (she's 5 foot) She suggested if anyone tells me again that weight loss surgery is cheating, I should sit on them to keep them quiet until I'm too thin for that and then just slap them.

9 minutes ago, NeonRaven8919 said:

I need to change my mindset, but if changing a mindset was easy, I wouldn't need half my stomach yeeted out to lose weight.

I love that expression and it's so true!

That's why I asked, honestly. I personally workout because I want to stay as healthy as possible as long as possible. Not wanting to die an early death is hella motivating, at least for me!

"Because I'm supposed to" just wouldn't cut it for me, especially when it gets hard. Not sure this will lead anywhere, but you might think more about if there's something else that could help keep you going rather than "just because". Maybe it's health related like me, or maybe it's something completely vain like wanting to look totally hott in a swimsuit. Nothing wrong with the latter if it works for you!

9 minutes ago, NeonRaven8919 said:

I've been thinking about pilates and I've been told that it's nothing compared to weight lifting and I guess that is true in some aspects, but again, better than doing nothing, and using my own body weight is a good workout. I would be interested in trying it anyway.

I don't know a ton about pilates, never having tried it, but I also wouldn't discount it for developing a strong & fit body. You can get incredibly jacked just working with bodyweight. Afterall, take a look at most gymnasts!

I found pilates great as my first exercise to do regularly post sleeve.

I did it once or twice a week for six months and it helped build up my strength. I would have stayed going but the place closed down and I joined a gym instead (can't afford both) .

2 hours ago, NeonRaven8919 said:

My doctor said weight training will help me lose me more weight long term than cardio...

I wanted to address this because it's just not correct.

I'm not trying to discourage anyone from doing resistance training since there are a lot of benefits, but this idea that it helps you burn more calories is based on outdated science.

We used to think that adding a pound of muscle mass would on average burn an additional 50 or so calories in a day. More recent research shows it to be closer to just 6 calories per day. Considering that the average woman that strength trains might do well to add 10-12 pounds of muscle in a year, Strength training consistently for a year is only going to get you to a place where you burn maybe an additional 60-70 calories a day. For comparison, this is roughly the equivalent of 1/2 a scoop of your typical protein powder.

Yes, you do burn some calories as you do resistance training, but it's not even close to the amount you can burn doing moderate to heavy cardio such as running, spinning, etc. Resistance training does contribute to a higher level of something we call EPOC, or Excess Post-exercise Oxygen Consumption, but the contribution there is also minimal. Even with the increased EPOC amount, resistance training simply can't touch the amount of calories burned in moderate to intense cardio.

Once again, I'm not trying to discourage anyone from doing resistance training. There are some tremendous benefits, from increased health and longevity, to being more capable (and bad a$$), to making you look seriously hot, but as a way to burn more calories? Eh, not so much.