Ladies Who Lift...
97 watchers
Aug 2023
11:10pm, 3 Aug 2023
70,500 posts
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Lip Gloss
I have dumbbells and resistance bands but no pull up bar.
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Aug 2023
7:46am, 4 Aug 2023
2,052 posts
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Homeless Kodo
As V’rap said you can do a lot with bodyweight that may require you to buy a few things or you can go down the buying weights route. Either way would work for your needs, CW. Your session has a large number of isolation exercises, which while there’s nothing wrong with them, they have a lot of value for hypertrophy work and rehabbing injuries, don’t have much value for running or strength work. There’s also way too much upper body work for running, which is a waste of time & energy. You have squats & single leg work in there which is positive but nothing that is hip/glute dominant, which is your goal. As you’re still a beginner it’s best to work in the aerobic/slow twitch muscle fibre range, which is around the 15 rep mark. This allows you to slowly work your strength but also gives you the chance to learn how to move well/learn the lifts without being too stressed/fatiguing too greatly and gives your connective tissues a chance to start thickening too. Connective tissues are avascular so take longer to adapt to training than tissues with a vascular supply. It would also be a good idea to visit the CIMSPA website to find a coach/PT near you who can teach you how to lift properly, believe me this will save you significant time in how you progress & effort in having to correct poor technique at a later date. I appreciate, however, cost maybe prohibitive so if this isn’t an option at the outset film every set & rep you do and look at the recording during rest between sets. Find some online resources, like world champion lifters, look at their lifts & try to emulate them by comparing your video with theirs. Squat University on Instagram is a good place to start. I must warn you though that this is a poor second to having an actual coach in the room with you. That’s enough for now as I’ve run out of time. I’ll post more later. |
Aug 2023
8:27am, 4 Aug 2023
14,680 posts
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Alice the Camel
chunkywizard I have used this website for workout ideas. There are video clips and short explanations describing how to do each exercise. Not as good as a personal coach but…! muscleandstrength.com |
Aug 2023
8:54am, 4 Aug 2023
21,657 posts
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Sharkie
chunkywizard - and indeed anybody (me included) - that's a superb answer from HK. (Always the case) Lots of really useful info. I did think you had a very long list of exercises and some nice big compound moves would serve you better and be more time effective. Also want to echo that learning technique from a good coach who can see what you are doing is something you'll never regret. Sometimes that might be a friend who knows their stuff, some people are naturally gifted at 'reading' movement and can see what you are doing wrong or right. Respected online resources reasonable second best,but they can't see you. |
Aug 2023
8:59am, 4 Aug 2023
64,782 posts
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Velociraptor
LipGloss, I think you're going about things in a good way. Which classes do you plan to do?
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Aug 2023
9:32am, 4 Aug 2023
42,098 posts
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SPR
The book Vrap recommended is a great resource and I'd highly recommend it (Strength and Conditioning for Endurance Running by Richard Blagrove). Otherwise I've generally gone to specific strength training resources. HK's advice above is good. The routine you're doing currently is more a circuit type thing, so is more bias to muscular endurance. Given you're a runner, you want your strength stuff to be more strength focused imo. You can get the endurance you need from your running sessions. |
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Aug 2023
9:35am, 4 Aug 2023
64,784 posts
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Velociraptor
I think you did originally recommend that book to me, SPR 
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Aug 2023
9:35am, 4 Aug 2023
70,501 posts
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Lip Gloss
I already do pump, body tone, and have booked in for learn to lift. I was then going to ask which others they recommend. My only issue is sometimes my carpel tunnel is quite bag and the pins & needles are annoying but otherwise I want to give it a go
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Aug 2023
9:39am, 4 Aug 2023
42,099 posts
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SPR
Here's a question for the thread, if you were just going to do 3 strength exercises as a runner what would they be? Also would you think you were missing out by only doing 3? If so, if it by enough that you couldn't deal with doing only 3 exercises? Could you even make it 2 without much of a drop off? |
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Aug 2023
9:42am, 4 Aug 2023
42,100 posts
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SPR
I think you did originally recommend that book to me, SPR Haha, glad it was a good enough recommendation for you to recommend to others 😀 |
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