Strengthening for unenthusiastic middle aged runners

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EvilPixie 17 Jan 3:53pm, 17 Jan 2025 61,350 posts	0 EvilPixie My stress fracture in 2004? was caused by weak glutes I was told to do clams and leg lifts. You can also do fire hydrant and donkey kick exercises all whilst watching TV Note I don't 😜😂
larkim 17 Jan 4:09pm, 17 Jan 2025 26,436 posts	0 larkim Nellers wrote:I doubt if a few press ups/sit ups each day would make much visible difference, Larkim, A visible difference was my better half's request / desire I've had the same basic lack of upper body tone for as long as we've known each other though, so much as I'd like to satisfy her aesthetic requirements, I think without a lot of work, I am the shape and size I am.
larkim 17 Jan 4:21pm, 17 Jan 2025 26,437 posts	0 larkim Velociraptor wrote:Nah. Do it properly. Go to the gym, learn how to do the various compound lifts safely with something approaching adequate form (the need for perfection tends to be overstated), and enjoy those novice gains as you set PB after PB It's just a personal thing. I started running not properly and it took me a few years to be even close to doing it "properly" because that's the way I get things into my life. I'm not a big bang sort of person; so there's not a cat in hell's chance of me being resolute enough to dive into doing it properly. So it's that gateway route I need. Pyjama based, light structured and low commitment level stuff is where I need to start!!
Nellers 17 Jan 4:21pm, 17 Jan 2025 44,540 posts	0 Nellers Maybe so, mate, but the sooner you start doing something to increase strength if not size in your muscles the easier it is. The best time to start was 10 years ago. The second best is today.
Cerrertonia 17 Jan 4:23pm, 17 Jan 2025 22,656 posts	0 Cerrertonia larkim wrote:I did make a commitment 2 years ago to my better half to do "some" pressups and situps daily for a year. Did it, made no difference to toning my upper body or losing weight. Probably just didn't do enough! I'm pretty much in the same category as you. Never done any weights or circuits, although I've done a fair amount of physical stuff in the garden in the past couple of years, moving tons of stone with a wheelbarrow, digging, tree planting etc. I started doing planks, squats and lunges at the start of December, whenever I have a few minutes spare and already notice I can do them for quite a lot longer/ more reps than when I started - from 30s plank to 2m30s plank in a few weeks, for example. I've been following the programme at hundredpushups.com (three days per week) and have gone (at a much slower rate of improvement than they suggest) from finding any press up quite tough to being able to do 20+ in a set. Not lost any weight, but definitely notice a bit more muscle in the arms and shoulders, and definitely feel stronger.
larkim 17 Jan 4:23pm, 17 Jan 2025 26,439 posts	0 larkim Yep, a bit like pensions. I think I'm evidencing the fact that I've heard the message, and just planning my way through doing it. I know me well enough to know I need to think about it this way; even if it doesn't seem logical to others!!
HappyG(rrr) 17 Jan 4:30pm, 17 Jan 2025 51,776 posts	0 HappyG(rrr) I'm lucky - I started with gym(nastics) at 8 or 9 and weights when I was 14 or 15 and have never stopped. Always loved gym work. I actually started running because I was looking for something competitive and with goals to justify my fitness work (and combine with love of outdoors, after I stopped mountain biking). So running is what I do to supplement my gym! G
Nellers 17 Jan 4:52pm, 17 Jan 2025 44,541 posts	0 Nellers I always hated weightlifting/strength training, @HappyG(rrr) . I've started doing some sort of strength plan more times than I care to remember over the years but it's only really stuck since COVID when I couldn't get out and about as much and had to find something to fill my time! It also helped that I found a form of Strength stuff that I enjoyed (functional Fitness/CrossFit type workouts where there's as much of a cardio element as there is strength) and that became a "gateway drug" for me to some degree. I'm still probably below average for strength tests but I'm massively better than I was when al I was doing was running.
EvilPixie 17 Jan 5:03pm, 17 Jan 2025 61,352 posts	0 EvilPixie ^^ that! I need to find my thing. I have stuff and can write a plan but stick to it never! Just doesn’t inspire me But I’m getting older so need to
Velociraptor 17 Jan 5:11pm, 17 Jan 2025 73,291 posts	0 Velociraptor Doesn't spark the least bit of joy in me either. It's just a matter of getting on with it. Sometimes I don't touch a weight for months on end, but it takes time to lose muscle as well as to gain it.

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Maintained by larkim

Deep down I know that as I get older I should be doing some strength work. But I can't be bothered and / or don't know where to start.

Where would be a good place to start, being realistic in terms of convincing someone who instinctively doesn't fancy the concept so drip feeding them with good starters?

Almost a "just one thing" type approach. And with an ultimate goal of health, rather than running or fitness performance.

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Strengthening for unenthusiastic middle aged runners

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