“Losing weight” is one of the most common fitness goals, but on its own it is not always a good objective.

For example, rapidly losing ten pounds might sound appealing — until you realise much of it could be muscle rather than fat.

 

This matters because muscle plays a vital role in:

·       strength and mobility

·       metabolic health

·       calorie burning

·       protecting bone density as we age

After the age of thirty, adults naturally lose muscle mass over time unless they actively train to preserve it. Reduced muscle mass can also contribute to weaker bones and increased frailty later in life.

The goal should therefore not simply be “weigh less,” but rather:

·       reduce excess body fat

·       maintain or increase muscle

·       improve overall health and function

3.2.2 Tone Up

“Toning up” is another very common goal, but it is often misunderstood.

In reality, “toning” usually means some combination of:

·       losing body fat

·       increasing muscle definition

·       improving muscle shape and firmness

The challenge is that fat loss and muscle gain do not always work in the same way:

·       fat loss requires a calorie deficit

·       muscle growth is supported by adequate nutrition (including extra calories) and resistance training

Understanding this balance is central to achieving lasting results.

3.2.3 Get Fit

“Getting fit” means different things to different people, but for this programme, fitness can be thought of as:

having the strength, endurance, mobility, confidence, and health to live the life you want without your body holding you back

Fitness is not simply about appearance. It is about capability, independence, resilience, and quality of life.

3.2.4 Reach a Healthy Body Mass Index (BMI)

Some people may choose to aim for a healthier Body Mass Index (BMI).

BMI is a simple calculation based on height and weight that places people into categories such as:

·       underweight

·       normal weight

·       overweight

·       obese

Although BMI has limitations — particularly for highly muscular individuals — it can still provide a useful general guide for most people, including your GP.

Many apps, websites, and smart scales can automatically calculate BMI.

You could use your BMI to determine your target body weight (i.e. in the “normal” BMI range.)

3.2.5 Burn Fat and Build Muscle

In my view, this is one of the best overall objectives because it addresses:

·       health

·       body composition

·       appearance

·       strength

·       confidence

As body fat decreases and muscles become more visible, many people experience major improvements in self-image and motivation.

Exercise also provides benefits beyond physical appearance:

·       improved mood

·       reduced stress

·       increased energy

·       better sleep

·       greater sense of structure and progress

This is the objective that this book is primarily designed to help you achieve.

3.3 A Personal Story

At the time of writing, I am 74 years old.

Ten years ago, I was diagnosed with Non-Hodgkin lymphoma, a cancer affecting white blood cells. My treatment involved multiple rounds of chemotherapy and a stem cell transplant. One phase of treatment was particularly aggressive, involving large bags of chemotherapy drugs literally labelled “poison.”

Like many people facing serious illness, there were days when I wondered whether life would ever return to normal.

While isolated in hospital, I found an unused exercise bike on the ward and began doing short sessions of high-intensity cycling with headphones and music blasting. Those sessions transformed my mood and energy levels each day.

When I was discharged, doctors expected recovery to take six to nine months.

Instead, I returned to the gym and resumed full workouts within ten weeks.

Fitness cannot prevent illness entirely but being physically active and resilient can dramatically improve recovery, mental strength, and overall wellbeing.

Today, I am fully recovered. Looking back, I don't believe exercise cured my cancer—but I do believe it helped me cope with treatment, recover more quickly and regain my confidence.

3.4 Another Personal Story

A few years ago, I suddenly developed severe pain and weakness in my left thigh. Walking even short distances became difficult and standing for more than a few seconds was painful.

At first, I rested completely, assuming the problem would resolve itself.

It did not.

After several months, I became increasingly discouraged and worried that I might permanently lose my mobility and independence.

So, I cautiously returned to the gym. I could still cycle, and although climbing the stairs to the gym was difficult, I managed it. I began using seated upper-body machines and gradually reintroduced movement into my routine.

Almost immediately, I noticed improvements in my mood and outlook. Over time, I slowly rebuilt my strength, reintroduced leg exercises, and soon recovered fully.

Doctors had planned spinal surgery, but I ultimately cancelled it.

I cannot fully explain why exercise helped so much, but I firmly believe that movement, strength training, and the psychological benefits of exercise played a major role in my recovery.

3.5 Final Thoughts

For most people, the key components of long-term fitness success are:

·       building or maintaining muscle

·       reducing excess body fat

·       improving cardiovascular fitness

·       supporting recovery and overall health

As you work through this book, keep your objectives clearly in mind. They will remind you why you started and help keep you moving forward when enthusiasm fades and consistency becomes the key to success.

Take a few minutes to write down your answers.

My main reason for getting fitter is:

 

In twelve months, I would like to be able to:

 

The first habit I will start this week is:

 

 

4 Element 1: Strength Training  

4.1 Introduction

Many people ask:

“Why do I need more muscle?”

The answer is simple: muscle is essential for health, movement, independence, and long-term quality of life.

From around the age of thirty onwards, most people gradually lose half a pound to a pound of muscle mass every year unless they actively train to maintain it. This process accelerates with age and contributes to:

·       weakness

·       reduced mobility

·       slower metabolism

·       increased injury risk

·       poorer balance

·       reduced bone strength

Regular strength training helps counteract these problems by:

·       preserving and building muscle

·       strengthening bones and connective tissue

·       improving balance and mobility

·       increasing calorie burn

·       supporting healthy ageing

Muscle is metabolically active tissue, meaning it requires energy even when you're resting. The more muscle you have, the more calories your body generally burns throughout the day.

Strength training is not just about appearance — it is about capability and resilience.

The obvious venue for strength training is the gym. However, the gym is not for everyone for various reasons: I’ve never been to a gym; I don’t know what to expect; I don’t know how to train; too many people there; too expensive; nothing suitable locally; etc. That’s OK, you can still achieve your fitness objectives, so I’ve given some ways to start without a gym – see Appendix H: Pre-Gym Options.

You will still need to pay attention to the other three Elements described below.

4.2 A Note for Women

Some women worry that strength training will make them look excessively muscular.

Developing large amounts of muscle requires years of highly specialised training, strict nutrition, and often exceptional genetics. For most women, strength training simply leads to:

·       improved body shape

·       better posture

·       greater strength

·       increased confidence

·       healthier body composition

You remain fully in control of how far you wish to progress.

4.3  Gym Training

This diagram illustrates the steps to  strength training, and these are developed in the sections below.

 

4.3.1 Choosing a Gym

If you are considering joining a gym, spend time finding one that suits you.

A good gym should feel:

·       clean

·       welcoming

·       safe

·       practical for your schedule and travel arrangements

Modern gyms usually include:

·       resistance machines

·       dumbbells and barbells

·       cable machines

·       cardio equipment

·       stretching areas

·       group fitness classes

If you are thinking about joining a gym for the first time for some strength training first a bit of information about the kind of kit you will find there - see Appendix E: Gym Equipment.

You’re not going to be lifting huge weights. Modern kit like that in the photos allows weight to be set just by moving the yellow pin – see Weight Block on page 109.

Also, on the chrome bars at the top, you can see smaller weights that can be added - 2.5 and 5 pounds (1.13 and 2.67 kilos). So, you can typically increase the weight by just 2.5 pounds a time.

Note also the instruction panel on the right.

Look for features like these if you are checking out a new gym.

Most gyms offer classes. The style of class can vary from gym to gym and trainer to trainer: circuit training; yoga; high intensity interval training; strength training; Pilates; etc.

How will you get there and back? Cycling, walking or jogging could increase your calorie burn and warm you up / cool you down. If driving, check parking availability and charges.

Most gyms offer new members an induction. This might be a good time to discuss your plans with a personal trainer or fitness instructor. Also, what classes might suit you.

 

4.3.2 Getting Started With Strength Training

So, you've decided to join a gym. If you're already an experienced gym user, that's great. If not, here's how to get started.

A basic beginner programme should include:

·       a warm-up

·       several simple exercises

·       manageable weights                 

·       good technique

·       gradual progression

·       cool-down

For strength training you will need a few workouts – for examples, see Appendix D: Typical Workouts.

To create your own workouts, you have options:

·       splash out and pay for a personal trainer (typically £30 - £40 an hour).

·       use Zing(£35 a year) to generate workouts for you with demonstration videos (on your smartphone) showing how to do the exercises. See Appendix J: ZING for more about Zing. (N.B. Zing does not cover cardio exercises but it’s fine for strength training).

·       use ChatGPT AI to generate a workout for you “create a 60-minute upper body gym workout” - if you are unfamiliar with the exercises or the kit there are plenty of online videos.

·       Many excellent online resources provide demonstrations of exercise technique. Search for the name of any exercise and you'll usually find several high-quality instructional videos.

If you are going to be working with dumbbells, barbells and gym machines, a pair of gym gloves will protect your hands and reduce the risk of damaging any rings you may wear and possibly your nails.

4.3.3 Building A Strength Workout

Let’s look at how a workout should be structured.

To begin, you should start with a warmup to get your muscles ready to work and to reduce any risk of injury. You’ll find plenty of these online but also see Warm Up Before Strength Training.

Next, I recommend 5 -10 minutes of cardio: bike; treadmill; rowing; stepper; etc. This brings your heart rate up ready for work. No need to go full out just enough to get you a bit sweaty.

Now for the resistance exercises. It’s customary to split these into upper and lower body.

Upper body areas are:

·       Chest

·       Shoulders

·       Back

·       Biceps

·       Triceps

Lower body areas are:

·       Quads

·       Hamstrings

·       Calves

·       Lower back

·       Abdominals

It’s your decision but if you are new to the gym I would suggest initially doing one exercise for each of the five areas. Do one upper body and one lower body session each week.

If you are more experienced do two exercises per area and make your own decision how many times a week you exercise. Do not exercise the same muscle group on consecutive days – recovery time is important. Be sure to keep one full day of rest.

For more exercises see Arnold Schwartzenegger's book in Appendix C: Further Reading.

Finally, you should do a cool-down. If you look online, you’ll find demonstration videos but see Stretching After Strength Training.

 

 

4.3.4 How Much Weight?

So, you are sitting on a machine for the first time – but how much weight should you use and how many reps (repetitions) are needed?

Choose a weight that allows you to complete 8–12 repetitions with good technique while making the final few repetitions feel challenging.

Another way to choose your weight is to look at your One Rep Maximum (1RM).

Set a low weight on your exercise machine and do one rep. Great. Now increase the weight and do a rep. Repeat until the weight is too heavy. The last weight you could lift is your 1RM.

Training weight = 65 - 80% of your 1RM.

4.3.5 How Many Repetitions?

For repetitions most people do three sets of 8-12 repetitions. Rest one minute between sets and two minutes between different exercises.

If you are not feeling any discomfort the weight is too light – what next? Increase it!

Concentrate on your breathing: breath out as you lift the weight (aka the concentric movement); breath in as the weight is released (aka the eccentric movement). This is important because as your body comes under stress, there can be a tendency to hold the breathe – which is unhelpful!

You should move the weight through a full range of motion.

Drink plenty of water throughout.

When lifting:

·       move smoothly

·       avoid jerking movements

·       control the weight throughout

·       avoid swinging your body

·       keep your spine stable

·       use a full range of motion where appropriate

If you are having to use your body to move the weight, it’s too heavy – you are risking injury – reduce the weight.

There is no prize for lifting excessively heavy weights with poor technique.

Controlled movement builds better results.

 

Good technique is more important than a big weight.

Note that the first set of any exercise is often the most uncomfortable. Don’t be put off. Once you start working your muscles they send for reinforcements which, when they arrive, reduce the difficulty.

Finish off your workout with a cool-down routine.

Once I’ve left the changing rooms I like to sit down for a few minutes, reflect on my workout and drink my protein shake as a reward for my hard work.