What level of weights should I start at?

onion123

I'm introducing strength training from today to compliment my running (3 times a week - half marathon in 8 weeks), team sport (twice a week) and swimming (twice a week - 20 lengths x 33m pool). I have a weak knee so want to strengthen my legs to help it plus build muscle to burn more fat.

I have downloaded a beginner's plan so I'm ready to go but wondered which weight I should start with as it's been a while since I did any strength training? I'm 5'11", 200lbs (aiming for 168lbs this year) and I look strong (but I know I'm not).

Plan to do 20 minutes interval running on the treadmill as well as a short weight workout.

Where should I start?

Huffdogg

Do the weights first, before your interval running. Do sets of 8 reps, starting low and working up until you find a weight that's a challenge to complete 8 reps of. Then try to get 3 sets of 5 at that weight.

silverinc13

There's no way anyone could really tell you what weight you should start with for each exercise - you'll just have to do some trial and error and see where you are comfortable starting! Generally you should pick a weight that you struggle with a bit on your last few reps - don't use something that you're struggling with on the first rep.

TR0berts

I'm introducing strength training from today to compliment my running (3 times a week - half marathon in 8 weeks), team sport (twice a week) and swimming (twice a week - 20 lengths x 33m pool). I have a weak knee so want to strengthen my legs to help it plus build muscle to burn more fat.

I have downloaded a beginner's plan so I'm ready to go but wondered which weight I should start with as it's been a while since I did any strength training? I'm 5'11", 200lbs (aiming for 168lbs this year) and I look strong (but I know I'm not).

Plan to do 20 minutes interval running on the treadmill as well as a short weight workout.

Where should I start?

First things first. What, exactly, is the plan you downloaded and plan on doing? If the plan doesn't basically tell you where to start (some will be specific and start with an empty barbell; others are less specific, but give a general idea of how to determine your start weights), then it's most likely a crappy program.

Walter__

When you start lifting weights, you need to learn proper form first. The best way to do that is start with a weight that you can actually handle. Leave your ego at the front door

Personally when I'm trying a new exercise I start off with very light weight that allows me to learn the exercise first.

I might do 20-30 reps with little to no weight at all just to get a feel for the movement. You want to focus on maintaining proper form and focus on your mind-muscle connection - that means don't just fling the weight around, but actually focus on using the muscles the exercise is intended to train. For example, if you want to train your chest on the bench press.. focus on pressing primarily with your pecs, as opposed to with your triceps.

For compound exercises like the deadlift, squat, overhead press, bench press, I would definitely start a total beginner off with no weight at all. Just an empty bar. After you've got the hang of it, add more weight while maintaining good form.

Isolation exercises like curls, pulldowns, shrugs, etc just use light weight and good form til you get the hang of it as well.


And once again.. focus on that mind-muscle connection! I can't stress it enough! Focus on it! Mind-muscle connection is so important. If you're just moving weight around with no purpose or focus at all, like most beginners I see, then you're wasting time.

Sarasota_Guy

Absolutely, like mentioned before, learn proper form to avoid injury, start slow. High reps, low weight, then start adding weight

onion123

That's brilliant advice everyone - thank you.

I have no pride so happy to start on baked bean tins if that's what it takes. The plan I chose was from bodybuilder.com and it was a beginner's plan. I've also had a look at the StrongLifts 5x5 but I need more time to read about that before I attempt it.

Will definitely think about the mind/muscle connection as I don't have loads of time to train so I need to make sure what I do is effective (that's why the 5x5 is appealing). I have 30-40 minutes max so I thought 20 mins interval and 15-20 mins strength 2-3 times a week would be OK. As well as the other exercise I've mentioned in my OP.

Huffdog - will it be better for me to do the weights before interval? How does that benefit me?

JoRocka

If you are looking to make strength gains- it's hard to make gains when your muscles are already tired. So the emphasis is on weights first- cardio second.

If you don't care and are more interested in over all fitness and just doing a work out- do whatever one first.

As far as which weight to start with?
Select a weight you think you can lift
Pick it up
Can you lift it?
If yes- how many reps you can safely do?
If you can do more than you plan- it's too light- select a heavier weight
If you can't lift it more than 203 times- it's probably too heavy.

If you cannot lift it- move down the weight rack- to a lighter weight.

Lather Rinse Repeat.

csuhar

Echoing much of what's been said: The advice I was given was to start with a weight that easily lets you maintain proper form. Then, add about 10% each workout until it's a challenge to complete the last one or two reps while maintaining form.

There's another method I've used that involves figuring out your 1RM and then working at a fixed percentage of that, but it's better suited to those on a more constrained timeline, such as getting ready for military, police, or firefighter training classes, which doesn't sound like the case in your situation.

rduhlir

The New Rules of Lifting books might be a good tool for you. I recommend Supercharged, because then you can tailor it around your running. I did the Women's program during my first HM, and I am doing it now. I had issues with balance and the program has helped me. And the books have well detailed explanations on how an exercise should be done, and you start out with lower weights higher reps to learn the moves before adding weight. And it is majority compound moves.

onion123

Thanks all. I started with the lowest weight (it had a 1 on the end?) and did my first set with that. I found it reasonably easy so moved up to the next weight (2) for the second set. I did:

10 x squats with weights
10 x squats including bicep curls
12 x one armed dumbbell rows (each side)
12 x dumbbell lunges (each side)
20 x cross body crunches (as la 30 day shred)
Push ups (managed 6 the first time and 7 the second)

Then repeated with the heavier weight. Then did a ten minute interval hill session on the treadmill.

Man did it make me sweat - the weights too, not just the treadmill session. It felt good though.

Then did a couple of hours of my team sport training last night so a good day.

Have a bit of DOMS in my quads today but nothing too bad.

Thanks for all your support.

PS. Will look into the book you recommended rduhlir. Thanks.