Hello everyone, I just returned to my home country of the United States and will be signing up for a 24 Hour Fitness Gym two blocks away that suddenly popped up.

Now, I have been out of the gym for two months now and have lost a lot. I was planning to get into dead lifts and heavier weigh lifting however, I'm going to need to ease into this I think since I already pulled my leg abit with just some simple exercise, feel weak, and have some catching up to do.

24 Hour Fitness has machines set up in order that are meant to cover your entire body with a series of exercises. I'm not sure if any of you are familiar with this process, but for those who are, how good is their system? Any other recommendations for a fitness gym that I should consider to take advantage of the membership?

Thank you.

Hello everyone, I just returned to my home country of the United States and will be signing up for a 24 Hour Fitness Gym two blocks away that suddenly popped up.

Now, I have been out of the gym for two months now and have lost a lot. I was planning to get into dead lifts and heavier weigh lifting however, I'm going to need to ease into this I think since I already pulled my leg abit with just some simple exercise, feel weak, and have some catching up to do.

24 Hour Fitness has machines set up in order that are meant to cover your entire body with a series of exercises. I'm not sure if any of you are familiar with this process, but for those who are, how good is their system? Any other recommendations for a fitness gym that I should consider to take advantage of the membership?

Thank you.

I wouldn't focus my efforts on using a bunch of machines. In my opinion you're better off developing a program based around compound free weight exercises. There is no reason why you can't use this as an opportunity to start from the ground up and learn perfect form for a variety of new exercises. If you have taken a substantial break from lifting, start with light weights and really nail your form.

Usually 24 hour fitness includes some personal training sessions with their memberships too. You might be able to take advantage of having someone guide you through some of the larger lifts where form is critical.

Now is as good of time as any to develop good lifting habits! There are a bunch of great routines floating around this site as well. You should be able to find something that meets your needs! Good luck!

I see. So start light and focus on form. Sounds like a very good idea to me.

Is there any full body work out you'd recommend with the weights for someone who hasn't done things in a while? Something I can bring in and say "I want to know how to do this correctly..."

I see. So start light and focus on form. Sounds like a very good idea to me.

Is there any full body work out you'd recommend with the weights for someone who hasn't done things in a while? Something I can bring in and say "I want to know how to do this correctly..."

You could something like:

Workout 1:
Squat
Bench
Bent Row
Military Press
Pullup
Hyperextension

Workout 2:
Deadlift
Chest Dips
Bulgarian Split Squat
Seated Cable Row
Arnold Press
Chins

Alternate these workouts 2-3 times a week. If you choose to do two different full body workouts, make sure you keep track of your progress to ensure you're adding weight or reps. I would start off with 2 sets of 8-10 reps for most exercises, and maybe 6-8 for the deadlifts.

These are all exercises that are worth learning. If you get a wild hair, you can add in an isolation exercise in addition to one or two of the exercises. Its nice to have some flexibility. A workout like this shouldn't take a long time. You can be done quickly or throw in some curls, lateral raises, shrugs or whatever else floats your boat if you have the time. Just have fun with it and remember to make the most of each exercise and get your form down.

Thank you very much. I'll bring in that list tomorrow. Not real sure what
a Hyperextension and Bulgarian Split Squat are, or the difference between a chin and pull up, but I the people in there should know... you'd hope!

Thank you very much. I'll bring in that list tomorrow. Not real sure what
a Hyperextension and Bulgarian Split Squat are, or the difference between a chin and pull up, but I the people in there should know... you'd hope!

If you're working with a trainer, he/she also might be able to make some changes to that routine based on how they see your goals.

I would just use this as a chance to develop good habits and a good routine. The move and joining a new gym are perfect reasons to do things right.

If I would have started with better exercises and more knowledge,
results would have been much quicker. A routine based around isolation exercises does very little aesthetics or functional strength.

You might as well start with the right foot forward! Good luck with everthing.

Here is a split squat and hyperextension.
http://exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html

http://www.exrx.net/WeightExercises/ErectorSpinae/WtHyperextension.html

Also....
Pullups--hands facing away from you. Usually more emphasis on your back.
Chins--hands turned in facing you. Emphasis on back and biceps too.