how to start strength training?????????

ewennmacher

I have been running off and on for about a year now. I usualy run between 1 and 3 miles at a time. I'm starting to train for a half marathon and I want to incorperate strength training along with running. I'm not sure how to go about it. Is it ok to do upper body, lower body, and abs all in the same day if I take days off in between? How much time should I be spending on weight machines? Thanks in advance for any advice!!!

2ndaccord

2 days a week strength training should be fine. I would do either 2 full body training a week. Squats, Lunges, Deadlifts, Presses, Rows, Planks, and Stepups should consist of the majority of the exercises using free weights as much as possible. No more than an hour per workout and start light but try to lift a little heavier with good form.

crashchamp

My wife bought the book 'The New Rules of Lifting for Women' and it has helped her tremendously.

http://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC/ref=sr_1_1?ie=UTF8&qid=1421625003&sr=8-1&keywords=new+rules+of+lifting+for+women

mirrim52

I read the New Rules of Lifting for Women, and it was good, but I found the workouts complicated. I decided on StrongLifts 5x5 for it's simplicity. Only 5 lifts to learn, 3 days a week, less than an hour per workout.

Robbnva

I.just did day 1 of stronglift 5x5, I am also running 3x a week and feel that the program looks really.easy and I.thought I would be intimated at the gym but I wasn't. It also supposedly doesn't leave you sore, I've tried other exercises and been so sore running hurt.

DancingMoosie

I do stronglifts 5x5. It is meant to be done 3x/wk, but out schedule makes it so we usually get 2x instead. That means we do all 5 lifts each workout instead of rotating them, nbd. You can add in some auxiliaries like good mornings, lunges, pull-ups, biceps and triceps, and abs if you want to or have time. My regular 5x5 workout takes about 25 min. if I'm alone. If I add in the auxiliaries, maybe 40-45 min. I wouldn't try all of it at once. Start with 5x5, add in the others slowly or on a different day.

jyogit

i'm on week 2 of sl 5x5 and loving it so far ..hurts like hell the day after lol .. saying that after my 5x5 workout i then run 5miles .. don't know how long i will be able to keep that up for as my legs after only 5 workouts now feel like lead ..but in a good way
the first week i tried weights day 1 run day 2 weights day 3 run day 4 etc etc .. but read a bit more on the program and decided to do as i was told and have a rest day in between each lifting day.. feels much better doing it that way. Hoping it pays off

Robbnva

^ I thought you weren't supposed to get sore with the 5x5? I want to do something on my rest day or.else I can't help but go over my daily calorie goal. 1,400 is too hard to stay under for me

kenhart4

You'll get a little sore as you go but it's good pain.

The rest day is a pretty big deal. When you start your first month or so on sl5x5 it seems easy. The weight quickly adds up and you'll want a day off those squats.

I go every other day and lift, so 3 or 4 days per week. I do a half hour cardio and a few other targeted lifts each gym day. On my off days I'll walk a few miles or do some easy body weight stuff.