The best place to start in the disciplined environment of the gym is with the help of a personal trainer to get the most out of workouts.
I signed up for a PT session with Gavin Donoghue of FortyFit coaching at his gym in Leixlip, Co Kildare.
I’m a rangy 6ft tall and just over 10 stone, so I don’t need to lose weight – but I want to be as toned, fit and agile as possible.
Gavin, 43, designed a series of exercises for me, using a mix of strength and conditioning training and an introduction to resistance work. He keeps routine accessible.
Gavin told me: “The whole point is you can do them at home. You don’t need any equipment and even 10/15 minutes will help.”
First, I discussed my fitness levels with him. This professional consultation establishes exercise routines, injuries to be mindful of, personal tastes around workouts and individual circumstances to consider.
I’m active. I love the outdoors; hiking, skiing and brisk walking. I also swim every morning and avoid using the car as much as possible.
Gavin noted I was relatively inexperienced with resistance training and found it hard to make time for the gym, with a busy home and
work life.
A movement assessment found I had good mobility though all ranges of movement, so he designed a balanced workout that would suit a beginner, yet scalable as my fitness levels grew. As I got on the rowing machine for a small warm-up I told him: “I’m 47, so I’m more likely to struggle to get rid of excess weight.”
Gavin quickly cleared up that myth, telling me: “There’s a belief that people gain weight in their 40s and 50s more easily. It’s not true. Your metabolism stays the same between 20 and 60.
“You’re at the age where you have more responsibility in work and life, so you move less, and carry a bit of excess weight.”
After 30, you lose around 3% of muscle mass each decade. That’s why resistance training – exercises that improve muscular fitness such as medicine balls and free weights – is key as you age.
It’s all about balance, which strengthens muscle power and reduces the risk of injuries. The most important thing of all is to enjoy it – that’s what leads to consistency, he says.
Gavin told the Irish Mirror: “I based the workout around kettlebells and dumbbells as these are usually very easily found in a gym or inexpensive to get for home.
“It allowed Barbara to get it done without time-wasting. She swims a lot and likes to ski, so it will aid with core strength, coordination and balance.
“I added conditioning at the end of her workout as she enjoys being outside her comfort zone and a little cardio work can benefit recovery and health.
“The movement patterns I would recommend for people of all ages are squat, push, pull, deadlift, lunge and carry or push heavy things. I’d also recommend the plank for core stability.
“Resistance training increases the ability of independent movement and living in later life and decreases the likelihood of developing osteoporosis and lower back pain. It also positively affects risk factors like blood pressure, metabolic rate, insulin resistance.”
Another tip for the time-strapped: the weight-loss winner NEAT non-exercise attributable thermogenesis.
Gavin explains: “NEAT means incorporating as much movement into your general day.
“It makes a difference to those trying to lose weight. Walk to and from the shops, always take the stairs, dance around the kitchen, all the simple stuff – it works.”
He offers one-to-one sessions and takes no more than three clients in his gym at any one time.
Gavin said he was impressed with my efforts – always motivating – and set me on my way, saying that with my body shape and weight, I should see results within six to eight weeks.
He told me: “You can get fit at any age. This session will burn calories, strengthen balance, coordination and fitness.”
- Gavin offers a monthly subscription, which includes all programmes, nutrition, weekly check in and video calls. To contact Gavin Donoghue,
email him on fortyfit.pt@gmail.com or on instagram @fortyfit_coaching .
Gavin's SIx Top Tips
1 Aim for three training sessions per week.
2 It takes up to six weeks to see effects – be patient. Suitable
training includes dancing, long
walks, hikes, and slow jogs with friends for around 180 mins per week in blocks of 45 to 50 minutes.
3 Eat protein like eggs and seeds.
4 Drink a pint of water every morning.
5 Aim for 4 to 5 portions of vegetables a day.
6 Get 7 to 8 hours of sleep a night.
The Workout
1. The goblet squat
Works on quads and glutes. Holding the kettlebell weight close to your chest helps stabilise your core. This is good for overall strength building on your upper body, also working your upper back muscles. Do three sets of 10, with weights of 8kg to 12kg and a break between sets.
2. The high pull
The kettlebell hangs between the knees for this compound exercise that works your upper body and posterior chain muscles. I felt muscle pain in places I didn’t know existed. Repeat three times in five rotations. Builds power and allows your muscles to generate force.
3. Kettlebell RDL. AKA: The Romanian deadlift
This hip-hinge exercise targets the hamstrings. Hold the kettlebell with both hands in an overhand, then grip in front of the legs,
inhale, bending hips only, exhale halfway, and repeat.
4. Half kneeling single arm shoulder press
Develops strength and stability in the core and hips. Select kettlebell, and get into a healthy kneeling position, rotating the arm and pressing above the head. Balance was a challenge, but I got through the rotations easily enough.
5. The reverse lunge
By this stage, I was wondering why I signed up for this. Stand upright and take large steps backwards, while holding the kettlebell up.
6. The farmer’s walk
My favourite. I picked up two 12kg weights, which I walked to the end of his large gym and back again. Then I went for 20kg weights in either hand. It wasn’t a problem for me being a parent and generally carrying absolutely everything.
7. Wind down
Include the rowing machine, butterfly sit-ups and slam ball, each for around 20 seconds, with yoga and stretches to end.
