Help with Stronglifts and C25K at the same time

amaiellu

Hello all,

I started exercising after being completely sedentary for years a few months or ago. After some trial and error I have been using C25K for cardio every other day, and was trying to do Stronglifts on non-running days. I had at least one full day of rest a week. I had to repeat many weeks, but have made a lot of progress on the cardio end. However, I stopped doing Stronglifts a few weeks ago because it just felt like I couldn't handle doing both at once. DOMS from squats was making running a lot less enjoyable, and I was so sore all the time I felt like I was headed for injury. I was also finding weight lifting frustrating, as I was consistently missing lifts/not making progress after just a couple weeks of ramp up (maybe because I am in a calorie deficit? Or I am just doing it wrong?).

It seems like many people are able to do both cardio and strength training at the same time, so I am just wondering how are you all doing it? Did you wait to build up a reasonable base in one or the other before adding the second? I don't want to stop resistance training, as I am very worried about losing muscle mass. I don't want to give up running either, as it has become so enjoyable and I would be devastated to lose what little endurance and speed I have managed to gain. Does a weight lifting program need to be progressive in order to protect muscle during weight loss? Is there maybe a less aggressive option than Stronglifts (As this is so often cited as a good beginners routine I am doubtful) that I could use as crosstraining for now, and switch to focus on gaining muscle once I am closer to goal weight? Should I give myself a couple more months to get used to the deficit/running and try to add the weightlifting in again later?

stealthq

Lots of questions, there

I'm one that did (and has picked up again) running and lifting at the same time. A couple of quick answers for you:

1. Yes, a calorie deficit means you hit your limits when lifting faster and you will find it much more difficult to gain strength.
2. A weight lifting program does not need to be progressive to keep the muscle you have. You also don't have to lift nearly as often or for as much volume as you do when trying to gain strength/muscle. Studies have indicated lifting as little as once per week at ~90% of your max will let you maintain. You won't be able to lift that heavy now, though - you need to complete a cycle of a beginner's routine to learn how to lift and to figure out where your maxes are. Your lifts are limited now by technique and lack of neuromuscular adaptation, not muscle strength. However ...
3. I think you're making this harder on yourself than it needs to be. If you find DOMS to be a problem, try running and lifting in the same day for as long as you get them. Usually you don't get DOMS once you've adapted to your lifting routine. Lift first so you are rested. Run slowly so the tired legs are tolerable. It's the time running you want when you're learning anyway. Not speed. Take a full rest day (you can walk/foam roll) in between workout days. It makes a big difference to have a full day dedicated to rest.
4. You can change to a higher volume, lower weight, slower progression beginner's lifting routine. I've used All Pro's beginner routine before and liked it. The volume will get to you eventually, but it's more manageable than Stronglifts on a diet. DOMS will be worse in the beginning because you won't be used to more reps per set.
5. You can also build a base in running or lifting and add the other in later. I recommend lifting first because it helps with leg strength, core strength and a bit with the cardio aspect. All will make running easier and you less prone to injury.

ETA: Another option is to do Stronglifts twice a week instead of three. You'll still progress, but you get more recovery time.