Toned and strong people…how?

[Yoheresthestory]

I run and am fit but I know I need S&C. I just hate it and cannot get myself to do even 20mins of weights etc. I’ve a lovely gym at home and could sign up for classes somewhere, though it’s tough to coordinate timings so I’d love to get into something at home.

AIBU to think I can find a workout that both gets me stronger AND becomes part of my routine so I don’t dread it? Do some of you actually enjoy your S&C sessions?

to see a difference, could 20mins 3 times a week ever work and if so, what workout would give me toned upper body and strong legs and butt?

Do it with a friend or your partner. Spot for each other. Natter between sets. While you rest between sets, she lifts then vice versa. Keep a track of your progress and programme on an app like Hevy so you can see how the weights are increasing and you can diversify the S&C you're doing.

Or if it's not convenient to buddy up, I listen to my audiobook while I'm doing mine so I'm not getting bored.

I love body pump, I know many will say it's too lightweight but you need to do something you enjoy. I love the music and the social element of the classes

Exactly, all muscles have tone otherwise we'd all be a floppy mess on the floor. Tone just refers to the extent that muscles are 'switched on' by the nervous system in order to move and carry out daily tasks. I think people are referring to hypertrophy. And yes, you're right. You'll only see muscle, and feel firmer, by loosing fat and building muscle.

OP, start slowly. Take an 8kg kettlebell or a dumbell between 5 and 10kg and do the 8 minute Kettlebells with Amy free workout on Youtube. You know you can work out for 8 minutes. Then do it again next day. After 2 weeks, you'll feel it is too easy and then you could move on to some other workouts. the trick is to choose the short ones. 10 minutes a day is enough to make a difference.

I love Leo Moves for body-weight only and he combines it with ultra-agility which is great fun to try. Some people (not me0 swear by Caroline Girvan if you want to become superstrong. And there are loads of other weight lifting and bodyweight workouts.

Top tip for getting the hang of pressups: take one of those wide elastic loops that are used for thigh exercises, and put it over your upper arms, just above the elbows. It becomes a springy hammock for your bodyweight as you go down into and back out of the press up. Helps keep perfect form while building strength. Way better than knee press ups.

Have you looked at doing strength training that supports your running? That might make you feel more commitment to it as the low intensity can be hard for a cardio junkie! I recommend the Sling Method - it's all about running technique plus strength training that supports this movement.

I'm toned and fit but have no idea what S&C is.

But I'd say go to circuit training if you like cardio. Something like Burn at Pure Gym.

Hyrox and CrossFit are just slightly different variations on circuit training by the way. And often a good deal more expensive than Pure Gym.

BP is great for building muscular endurance- but many people will also find it leads to a little muscle growth too (especially people who have never done any weight training at all). Have you tried BP Heavy? It’s a new Les Mills format- as the name suggests, it’s a lot like BP but you can go heavier because it’s much slower and much fewer reps. Not many gyms are offering it yet as it’s so new, but it’s available on the LM online platform for those who have enough weights at home.

And no, I don’t work for LM! But I do teach BP and BP Heavy among others.

in my opinion, Caroline Girvan, circuit training, body pump and other workouts with lots of reps don't work so well with running because they aren't different enough to running to count as a rest day, and your running will suffer as a result. Pilates has really improved my general strength which has improved my running as well but that isn't really going to fit into your 20 mins 3x per week. Lifting heavier weights for fewer reps will do the job in a shorter time.

Like you, I enjoy running and don't love S&C but I do try to fit in at least the 4 core movement types - so a push eg push up, chest press or shoulder press, a pull, so pullups or rows, lower posterior chain which can be deadlifts, rdls, squats, and anterior chain which could be lunges, step ups or rollouts.

Hill sprints also build muscle, maybe add some of those in the mix if you arent already?

I did some Caroline Girvan last year but I was so sore afterwards it took me ages to recover. Any suggestions on what I could watch for a gentle introduction to strength training? I'm 54yo but can't afford a PT unfortunately so will need to navigate my aches and niggles myself!

Pilates 5 times a week. My abs are steel.

You need a PT. Just short term (I sometimes think long term for motivation) I have a female PT who is strong AF without being OTT in her 50s. Extremely knowledgable and taught me so much with weight training. Drop sets, train to failure, etc etc. it changes each week and I’ve noticed a difference. If I try and repeat the sessions on my own I can’t get the motivation to go as heavy. I do it with a friend so I only pay £20-30 for the hour. Worth it for me

I find the gym really boring so instead I do Pilates classes, swim, walk a lot and do runs ( I started with the couch to 5k app). I am thinking of adding some exercises for my arms using small weights and will just use YouTube videos for that.

Before my current job (maths tutor) I always had physically intense jobs. Doing stock for the pub, running around tending the bar, wrangling children. I know people don’t think they sound physical and it’s not like working in a warehouse but trust me it’s hard work and long hours. When I transitioned to a more sedentary job I found myself twitching at the end of the day and noticed I was losing muscle fast so I started going to the gym most days and doing callisthenics on my off days. I think because I’ve always been pretty strong and active it’s much easier to maintain than to get fit from unfit.

I was doing hyrox twice a week and my muscles and tone was improving steadily but I hurt my back (not exercising) and it broke my routine which was on a knife edge as I had to get up at 5.30 for those classes.

it’s boredom and frustration when I start doing anything on my own. Maybe I’ll try a YouTube thing next to keep me focused on doing it and finishing it. Try get into a routine.

might look and see if the local CrossFit has some better times for sessions.

Have you tried barre workouts? They can be great for toning and no heavy weights.

I hate it but do it 3 times a week. I have to do a class though, as I hate it so much I couldn't motivate myself.

Hailey Happens Fitness app here. It’s not cheap but has a lot of programs including some for runners/cyclists etc. There are very good videos for a huge number of different exercises which is really useful for exercising at home. There is also a great facebook community so I feel more supported doing my home exercises than when I used to train in the gym

Thank you, I'd love to be able to lift heavier but it's just impossible for me unfortunately. I've got really weak elbow and shoulder joints so I've been stuck for over a decade on the lightest of weights. I feel a bit pathetic but that's just the way it is, I can last the lunge track longer than pretty much anyone in the class though which cheers me up a lot at the end!

You need to build some muscle, and you won't do much of that with running or typical Yoga and Pilates classes (although they are all great).

You need either weights or some fairly intense bodyweight exercise. The advice to join a class or have some sessions with a PT is good. Nothing worthwhile is easy, so you must be prepared to work at it.

Eat plenty of protein and don't worry about building too much muscle - that simply isn't going to happen.

Well that’s great @Thecows. You’re exercising even with joint issues which is far more than many people are doing. And yay for loving lunges! My classes hate them! 😂

Honestly just from pilates? I have been to a few yoga and pilates classes and have never been able to see how you can get that ripped from it. However I guess a class a week is the reason, 5 times a week is key I guess 😂

I think I am pretty ripped from Body Pump! I do notice though that I use a lot heavier weights than a lot of others in the class, I think it's too easy to "coast" in a BP class. I constantly try and challenge myself and up the weight where I can.

Hoping our gym starts BP Heavy as would like to see how high I can go!

Don't do exercises you really don't enjoy, it just drains your willpower pointlessly. I have certain exercises I absolutely refuse to do because I would dread them too much if I even countenenced doing them.

Eat enough protein (1.5-2g per day, per kg of bodyweight is ideal). Creatine is great too.

For weights, do 2 or 3 sets of 8 reps, with a couple of minutes' rest in between each set. You should be really struggling to complete the last few reps of each set, otherwise the weight is too light.

Don't over- or under- do it. Once a week is better than nothing, but you probably won't notice enough results to make it feel worthwhile. 6 times a week will burn you out.