Weekly Gym Program

Warm-up (5–8 min): 5 min easy bike or treadmill, then 10 bodyweight squats, 10 arm circles each way, 10 hip hinges.

Picking a weight: the last 2 reps should feel hard with clean form. Could do 5 more? Go heavier. Form breaking? Go lighter.

Rest: 60–90 seconds between sets.

Moderate cardio: you can talk in sentences but couldn't sing.

At Planet Fitness: there are no barbells or squat racks. Use the Smith machine, dumbbells and the machines. If a machine is busy or your club doesn't have it, tap ⇄ Swap on that exercise.

Learn the machines: most clubs offer free small-group sessions with a trainer for members. Ask at the front desk.

When you hit the top of the rep range on every set, add weight next time: the next pin on a machine, or 2–5 lb on dumbbells. Your last logged weight shows under each exercise.

Soreness for 1–2 days is normal; sharp or joint pain is not.

• Short on time: do exercises 1–4 only. Two strength days a week still give most of the benefit.
• Sore knees: shallower squats and leg press; swap step-ups for the leg extension machine.
• Sore back: tap ⇄ Swap on the Romanian deadlift and pick the back extension machine.
• Leaking or pelvic pressure: breathe out as you push, go lighter, and ask a doctor about pelvic floor therapy.
• Hot flashes at the gym: layers, cold water, fans. Mornings are often easier.
• Check with a doctor first if you have heart, joint or blood pressure issues.

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