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May 2015
11:01pm, 18 May 2015
35 posts
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Wrenrunner
Taking the advice of the fast and young I thought I'd try some weight training to try to recapture my mojo and stave off injury. I got myself a PT and off I went. But after every session I'm so sore in targeted muscles for a couple of days it affects my running 😔. My PT's advice was to start at say 20kgs for squats and do five sets of five or until you fail. Increase by 2.5kgs each session unless you fail in which case go back. I have never failed and got up to 35kgs (oh I'm a 👧 60kgs). I took a break from it for a couple of months and went back this weekend to 20kgs for my squats. My quads are now like iron. What am I doing wrong? Maybe this weight training malarkey is not for me? What does Mo do? I bet he doesn't train with rock solid muscles or does he? HELP😳
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May 2015
11:05pm, 18 May 2015
19,873 posts
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eL Bee!
Is this the first time you've used weights?
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May 2015
11:07pm, 18 May 2015
36 posts
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Wrenrunner
I tried them for a few months had a couple of months off now back again?
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May 2015
11:14pm, 18 May 2015
19,874 posts
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eL Bee!
I'm no PT but I'd say as someone new to training with weight that it's likely that there are both form issues and that the weight is too high at the moment.
You take quite some time to adapt to a new form of exercise and while those adaptations are taking place, keeping the weight down and the reps up is less likely to over-stress your musculature!
My step-daughter (who has the advantage of youth) had just started with some weights work - and I'm not letting her do more than 3 sets at the moment - and keeping the weight such that she can do 8-10 reps for her first set.
And I'm being super careful to make sure that her form is spot on for every rep.
I'm thinking that it is too much too soon for you!
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May 2015
11:18pm, 18 May 2015
37 posts
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Wrenrunner
Thanks for the advice El bee - seems very sound I am a veteran and if the length of my hangovers now compared to those of my youth are anything to go (now days then hours) by I need to start at lower weights. My PT will think I'm not trying but then he can't run.
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May 2015
11:35pm, 18 May 2015
20,122 posts
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SPR
Agree you need to get used to the weights. It's not surprising you have DOMS if you've had a couple of months off though. You may be strong enough but you won't be conditioned.
Regarding it affecting your running, how does your standard training pace compare to you race pace?
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May 2015
12:01pm, 19 May 2015
365 posts
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Blade Shunner
I think your PT has started you at far too high an intensity and far too low volume. Weight training intensity is measured as a percentage of your 1 repetition maximum (1RM being the most weight you can lift with good form for 1 rep). If you're lifting around the 5 rep mark to failure you'll be lifting around 80% of your 1 RM, which for a beginner is way too high.
I generally train my beginners (those with a training age of less than 0.5 years) with a weight they can handle comfortably and with good technique for 3 sets of 15 reps. The weight doesn't get increased until it's either obviously too easy or form on the lift becomes nigh on perfect. From there, after 2 or 3 months, they'll move on to around 8-10 reps with a heavier weight again dependent on technique. Only after a year minimum would I move someone on to high intensity low volume work.
It's not just dependent on technique, tendons & ligaments strengthen more slowly than bone & muscle so require longer to become sufficiently adapted to the rigours of high intensity weights. There is also a colossal drain on your central nervous system which can lead to overtraining quite quickly.
There's other stuff too, but I'm too lazy to type it out now. PM me if I can be of help.
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May 2015
12:40pm, 19 May 2015
6,690 posts
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Sharkie
Great post Mr. Shunner. 
I agree with SPR and eL Bee too.
I started weight training about five months ago - (I'm 62) My coach gave me similar instructions to those of Mr. Shunner - not until 3 sets of 12-15 reps(depending on the exercise) are easy do I put my weights up. I weigh about 50kg and can only squat 3 x 10 x 32.5 at best - so I've moved back down to 30kg 'til it's easier, or I'm less tired. (if that makes sense)
I DO find weight training very tiring. Partly because it's - still - quite new to me, and because I am old of course. Last para of BS post bears close scrutiny!
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May 2015
12:43pm, 19 May 2015
24,598 posts
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HappyG(rrr)
I'm a 75kg 45 yr old bloke, I've been doing weights for 30 years and I don't lift anything like the weight you have described. High reps, low weight, start low, max 2-3 times per week and build up gradually. I do lots of the moves with zero weight, just body weight! Try bodypump as a comparison and see how that makes you feel.  G
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May 2015
12:57pm, 19 May 2015
20,123 posts
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SPR
Interesting progression Blade Shunner.
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