Weight training to complement c25k?

NotGoddess

Hey. I'm just wrapping up my 30DS and I'm starting the c25k program. Yes, I know, and I'm hoping the debate going on in my head over my level of sanity will stay in committee until after the 5k in October.

Anyway, the program runs 3 days a week with rest days in between. I thought it would be good to introduce some weight training on those days to keep my muscles intact (I don't expect to grow them, tho that would be a bonus). I'd especially like to work on my upper arms, triceps in particular-I'm suffering from bat-wing syndrome there. My biceps are starting to appear a little, which makes the flabby underarm even more noticeable.

Currently I'm doing push-ups, chest flys and chair dips, and I'm training to do chin-ups (I can now hang for 25 seconds solid-yay). I want to incorporate more weights.

Any general help would be great, and I've got a specific question on picking hand weights. I have 3 and 5lb now. I was at SA today and was going to pick up an 8lb set but I wondered if I'm not challenging myself enough. I was able to hold a 12lb and do 3 lateral raises before the burn set in-I think I'd be able to do 8 in a set, but barely. What is a good way for me to determine the right weight to use? I don't want to buy the 8lb set and not get good results, or buy 12 or even 15lb then find I was being over-confident. Oh I'm also a cheap-skate and can only buy 1 set right now.

Thanks in advance for helping a fitness newbie who is determined to do it the right way ....this time.

Kimbie500

Check out "The New Rules of Lifting for Women" book. It explains the advantages of weight training for women, discusses how much weigh to use, and includes a progressive strength training workout routine, including photos and step-by-step instructions for exercises. Although many of the exercises show barbells or machines, the author focuses on functional fitness and includes modifications for those working at home. I was able to complete the first round with just dumbbells and a weight bench (although the bench isn't necessary, it makes some things easier). There's an active NROLFW group on MFP:

http://www.myfitnesspal.com/topics/show/205238-new-rules-of-lifting-for-women-group

Best of luck!

lovinlulu

bump.. i am doing c25k and would love to add some arm specific strength too

juuk

Can't really answer your specific question, but this is pretty much what you need to research
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

melizerd

I'm doing C25K and starting New Rules for Lifting for women also, though I've been doing strength training of some kind for several months.

I run 3 days a week, bike one or two and lift on the biking days. I don't usually take off an day entirely from working out, I just vary it so that I'm not working the same stuff all the time.

I started with 5lbs weights and went right to 20lbs after that, it was hard but long term I'll build up more and it works out well.

NotGoddess

Bumping this to see if I can get some more replies. I'm greedy for help, what can I say?

I'll check out The New Rules of Lifting for Women.
I ended up buying the 8lb weights. I realized I was testing them completely rested and that's not the same as trying to lift after 3 sets of pushups. I have 2lb wrist weights that I'm going to use to complement the handweights if I feel I'm not pushing enough.

NotGoddess

*bump* again. New day, new ideas...anyone?