Weight training to complement c25k?

NotGoddess
NotGoddess Posts: 1,198 Member
edited September 30 in Fitness and Exercise
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.

Replies

  • Kimbie500
    Kimbie500 Posts: 388 Member
    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
    lovinlulu Posts: 65 Member
    bump.. i am doing c25k and would love to add some arm specific strength too
  • juuk
    juuk Posts: 1 Member
    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
    melizerd Posts: 870 Member
    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
    NotGoddess Posts: 1,198 Member
    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
    NotGoddess Posts: 1,198 Member
    *bump* again. New day, new ideas...anyone?
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