Weight Lifting
Aresende90
Posts: 70 Member
Hello. I am currently training for a half marathon, running 4 days a week, and will be going to 5 once it gets closer. I want to start adding in some weight lifting but don't know where to start...any suggestion?
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Replies
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Bench press- 10 reps of 10kg then 8 reps 12kg then 5 reps 15kg then 2 reps 20kg0
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remember the bar ( if Olympic is around 15kg so start with that first.0
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Bench press- 10 reps of 10kg then 8 reps 12kg then 5 reps 15kg then 2 reps 20kg
This is so random...what?
I am always hesitant to offer lifting advice to those who are training for marathons and the like, because their goals are different than mine and it seems like they weight train differently. I assume starting with a program like SL 5x5 would be good.0 -
arditarose wrote: »Bench press- 10 reps of 10kg then 8 reps 12kg then 5 reps 15kg then 2 reps 20kg
This is so random...what?
I am always hesitant to offer lifting advice to those who are training for marathons and the like, because their goals are different than mine and it seems like they weight train differently. I assume starting with a program like SL 5x5 would be good.
How is it random? Elaborate on why you find it random?0 -
Olympic bar is 20.4 kg btw0
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I agree that a beginner program would be best. Strength training can benefit all people . maybe start by looking at nrol or stronglifts0
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arditarose wrote: »Bench press- 10 reps of 10kg then 8 reps 12kg then 5 reps 15kg then 2 reps 20kg
This is so random...what?
I am always hesitant to offer lifting advice to those who are training for marathons and the like, because their goals are different than mine and it seems like they weight train differently. I assume starting with a program like SL 5x5 would be good.
How is it random? Elaborate on why you find it random?
OP asked for a way to get started on strength training. A program, or advice on where to look would be helpful. Not throwing out reps and weights for a bench press/single lift.0 -
Its called a Pyramid weightlifting go read0
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singingflutelady wrote: »Olympic bar is 20.4 kg btw
depends what size0 -
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arditarose wrote: »
Why wouldn't a bench press be good for a beginner? Yeah ok you could give her advice on squats and dead lifts but she might injure herself from bad form so logically a bench is a good starting point.0 -
arditarose wrote: »
Why wouldn't a bench press be good for a beginner? Yeah ok you could give her advice on squats and dead lifts but she might injure herself from bad form so logically a bench is a good starting point.
So OP she start with only bench pressing. What kind of program is that? C'mon.0 -
arditarose wrote: »Bench press- 10 reps of 10kg then 8 reps 12kg then 5 reps 15kg then 2 reps 20kg
This is so random...what?
I am always hesitant to offer lifting advice to those who are training for marathons and the like, because their goals are different than mine and it seems like they weight train differently. I assume starting with a program like SL 5x5 would be good.
How is it random? Elaborate on why you find it random?
Its random because you suggested one lift with suggested weight amounts knowing absolutely nothing about the OP except they're training for a half-marathon. Its not a lifting program, so yeah, its kinda random. lol
OP- I personally don't have much advice except a lot of the "beginner" strength programs involve lots of squatting, probably not ideal for someone who's also running 4-5 days a week. You can adjust that however as when I cycled a lot instead of 5x5 heavy on squats I did lower weights/higher reps. But I don't know if that was the best way to do it, I was very noobish at that point.
Hopefully others with more experience will chime in, but this looks like a fairly logical approach to lifting for someone who's doing a whole lot of running and wants to incorporate some strength training.
furman.edu/sites/first/Documents/16_oct2324.pdf
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look i been doing this alot longer than any of you
musclepyramid.com/wp-content/uploads/2011/03/Kid-with-Barbell1-e1299519567560.jpg
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look i been doing this alot longer than any of you
musclepyramid.com/wp-content/uploads/2011/03/Kid-with-Barbell1-e1299519567560.jpg
lol
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Aresende90 wrote: »Hello. I am currently training for a half marathon, running 4 days a week, and will be going to 5 once it gets closer. I want to start adding in some weight lifting but don't know where to start...any suggestion?
http://www.thenewrulesoflifting.com/nrol-for-women
http://stronglifts.com/strength-training-for-women/
https://www.reddit.com/r/xxfitness/comments/27wt9n/women_and_stronglifts_5x5_conversation/0 -
I will do some research on all your different suggestions. I do have the NEw Rules book. I made it to stage 2 but found it to get pretty boring pretty quickly and lost interest.0
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Weight lifting as in just lifting weights or the colloquial weight lifting referring to Olympic lifts?0
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arditarose wrote: »
Why wouldn't a bench press be good for a beginner? Yeah ok you could give her advice on squats and dead lifts but she might injure herself from bad form so logically a bench is a good starting point.
Because it's one lift. Just one. That's hardly a well rounded routine.
It's not even a lift that translates to her sport (running).
You also have no idea what her strength levels are so to prescribe specific weights and reps is a really bad idea.
And also, yes, pyramid training is more for intermediate lifters in my opinion. Beginners need to learn proper form and build some strength before trying a routine with heavy 2-rep sets.0 -
singingflutelady wrote: »Olympic bar is 20.4 kg btw
Lol glad someone else caught this...0 -
Warchortle wrote: »Weight lifting as in just lifting weights or the colloquial weight lifting referring to Olympic lifts?
Yes just lifting weights.Carlos_421 wrote: »arditarose wrote: »
Why wouldn't a bench press be good for a beginner? Yeah ok you could give her advice on squats and dead lifts but she might injure herself from bad form so logically a bench is a good starting point.
Because it's one lift. Just one. That's hardly a well rounded routine.
It's not even a lift that translates to her sport (running).
You also have no idea what her strength levels are so to prescribe specific weights and reps is a really bad idea.
And also, yes, pyramid training is more for intermediate lifters in my opinion. Beginners need to learn proper form and build some strength before trying a routine with heavy 2-rep sets.
I am a petite girl, 4'10 100lbs. I like to think I'm not weak, but all of my strength is in my legs. I need to work on upper body, and core. I would like to lean out my thighs though!
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I started lifting with NROLFW. The authors just released a new book called "Strong", which I've read but not done the program. It's more progressive than NROLFW (you start with goblet squats rather than back squats) and is updated based on how research has changed since NROLFW was published. There are at least 2 NROLFW facebook groups that are helpful for motivation, getting questions answered, etc.
From NROLFW groups, I learned about Strong Curves, which contains several different programs that are full body, but emphasize glutes. I ended up joining their online coaching program, Get Glutes, and really love it. You get 4 new strength workouts every month, which you might like if you get bored easily. I don't really care all that much about glutes, but I like getting feedback from the coaches, involvement in the online community, and new workouts every month. There are runners in the community who say the glute training really helps their running performance. All that said, it's an ongoing cost versus just buying a book ($25/month or $200/year).
If I were you, I would try Strong first. Then if you find you really enjoy lifting and want to invest more $, consider Get Glutes or another online coaching program where there's a variety of workouts.
I don't have personal experience with running and weight lifting. If your focus is running, maybe only lift 2-3/week especially right before your race and adjust the intensity of the workouts based on how you feel. Like if you find squatting is affecting your runs, maybe skip it until after your race or drop the weight down.0 -
Aresende90 wrote: »Hello. I am currently training for a half marathon, running 4 days a week, and will be going to 5 once it gets closer. I want to start adding in some weight lifting but don't know where to start...any suggestion?
I didn't see it mentioned so here is my recommendation. (I trained for a half-marathon two years ago and here's what I did.)
Find some lifts that will compliment or enhance your running. I found that strength based programs were counter productive when it came to improving my endurance for running as it added to the recovery time.
I focused more on isolation type exercises with a higher rep scheme and lower weight to build muscular endurance.
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Something else to look into is "You Are Your Own Gym" YAYOG for body weight training. I've used this while training for a half.0
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Aresende90 wrote: »Hello. I am currently training for a half marathon, running 4 days a week, and will be going to 5 once it gets closer. I want to start adding in some weight lifting but don't know where to start...any suggestion?
My approach is a bit different than many here: I complement my shorter runs with brief (10-15 min) routines with hand and ankle weights at home. @jmule24 commented that some exercises with weights can impede marathon training and I feel this, too. These short workouts are nice for overall muscle work without a ton of planning and time, but you'll really see results, especially if you are lean. There are a gazillion to choose from, but a couple of my faves: http://www.popsugar.com/fitness/10-Minute-CrossFit-Workout-Weights-Video-28267312
http://www.popsugar.com/fitness/Superset-Workout-Video-36316807
Good luck!0 -
look i been doing this alot longer than any of you
musclepyramid.com/wp-content/uploads/2011/03/Kid-with-Barbell1-e1299519567560.jpg
Then you think you'd know how much an Olympic bar weighs and what a programme is, wouldn't you?0 -
Aresende90 wrote: »Warchortle wrote: »Weight lifting as in just lifting weights or the colloquial weight lifting referring to Olympic lifts?
Yes just lifting weights.Carlos_421 wrote: »arditarose wrote: »
Why wouldn't a bench press be good for a beginner? Yeah ok you could give her advice on squats and dead lifts but she might injure herself from bad form so logically a bench is a good starting point.
Because it's one lift. Just one. That's hardly a well rounded routine.
It's not even a lift that translates to her sport (running).
You also have no idea what her strength levels are so to prescribe specific weights and reps is a really bad idea.
And also, yes, pyramid training is more for intermediate lifters in my opinion. Beginners need to learn proper form and build some strength before trying a routine with heavy 2-rep sets.
I am a petite girl, 4'10 100lbs. I like to think I'm not weak, but all of my strength is in my legs. I need to work on upper body, and core. I would like to lean out my thighs though!
Get a programme
Books
Strong Curves
New Rules of Lifting for Women ..or the new one Stronger
Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
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Bench press- 10 reps of 10kg then 8 reps 12kg then 5 reps 15kg then 2 reps 20kgremember the bar ( if Olympic is around 15kg so start with that first.
I do pyramids, but when I started again in October after not having lifted regularly for a while, my starting weight was 5 pound dumbbells. What you suggest is way too much weight for a female just starting a weight lifting program...and one lift is not a program.
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Aresende90 wrote: »I will do some research on all your different suggestions. I do have the NEw Rules book. I made it to stage 2 but found it to get pretty boring pretty quickly and lost interest.
I found the same thing with NROLFW. I switched to Stronglifts 5X5 and much happier. I am not a runner though, so don't consider this advice. I just wanted to say that that there are other programs out there you may find better suit you.
All the best on your half marathon training.0
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