Strength training advice - no workout just right!

[OrangeSunset]

I’ve been doing strength based workouts for a while and tried a few different trainers - Joe Wicks, fitnessblender and recently some
Caroline Girvan.

I can get through the workouts, don’t always finish the set but manage most of it and don’t feel I can do any more reps etc. But then next day I rarely ache. Recently, with the Caroline Girvan ones I have noticed some stiffness in my neck that feels more deepseated than DOMS so I wonder if I’m using weights that are too heavy and straining but still no DOMS.

so, I feel like I’m doing wrong on many levels. I don’t feel like I’m progressing or challenging myself, but the neck stiffness is bothering me. Am I just to old (45) to be attempting workouts designed by 30-somethings who fling themselves around?!

[newyorkbreakfast]

Try Les Mills BodyPump. You can get a free 14-day trial; sometimes they even a six-week free trial.
There are 55, 45 and 30- minute classes, online, on demand so you work out when it suits you.
You need a barbell and plates ideally, but you can do in it with dumbbells.
People are all ages from 20s-70s so you're definitely not too old.

[newyorkbreakfast]

Here's a link to Les Mills On Demand web.lesmillsondemand.com/membership?gclid=undefined
If you're not UK, you can get it in most countries.

[GreenBiro]

I’d recommend stopping and doing a few sessions with a PT who specialises in weight training so that you get a good feel for form in squats, deadlifts and core which are the foundations of most strength training. Also agree with bodypump, it’s great!

[OrangeSunset]

Thanks, I did have Les Mills for a bit. Did a few pump sessions and some grit. Same issue with feeling like I was challenged in the session, but not after if that makes sense.

I have seen a PT before and should be ok with squats, deadlifts but I’ll maybe check in again.

I wondered if it’s the duration. I’m drawn towards the 30min sessions obvs but maybe they just aren’t enough and I need to be consistently doing 45min with 30min every now and then?

[mistermagpie]

Are you doing the same workouts over and over? Or mixing them up?

Also, what weights are you using? Caroline uses ridiculously heavy ones compared to me but I find that with 5kg dumbells I see an impact and I'm pretty fit. I also challenge anyone to do her kettlebell one (think it's a 45 minute one) and not feel it in the hamstrings!

[OrangeSunset]

Always a different workout. I use 5kg and 7.5 kg dumbbells or 3kg for lateral raises! I could with a heavier thing for the deadlifts but could use a bar I have and plates. Sometimes use a 10kg kettlebell instead for deadlifts.

So for example rows, I do as many as I can manage ie to pretty much failure but no aching.

I’m not seeing a difference in my body, although to be honest my diet has been fairly poor the last 2 months (schools hols, too much alcohol etc) so that will be playing it’s part. Still wouldn’t explain the no aching tho!

I think I’ve lost a sense of how fit I am, and how to gauge effort/difficulty of workout to get results.

[OrangeSunset]

Ok I have just done the CG 45 mins kettlebell one. Will report back tomorrow but don’t feel that juiced.

Starting to think I am just not putting the effort in!

[CorpusCallosum]

You don't need to be getting DOMs or muscle aches to be making progress. DOMs often hinders progress as you're too sore to do a planned workout or to do it properly.

Keep strength training. You can film yourself to check your form - this is often better than using a mirror as you're not craning your neck round to check your posture and you learn to feel what's right for your body rather than relying on visual information.

[whatwoulddexterdo]

Having the doms is not an indication of a good workout!

[ItsAllGoingToBeFine]

Depending on what you are doing those weights sound pretty light for strength training (although 3kg isn't bad for starting lateral raises).

You should easily be able to do at least 20kgs for a deadlift for example.

If you are serious about strength training you might be better off at a gym with a good free weights selection - it's really hard to have the weights and space you need at home.

[MagpiePi]

If you are only using eg 10kg for deadlifts then it sounds like you are doing more of a cardio workout than actual strength training, and unless you are working to failure every time then you aren't going to get DOMs. But as people have said, DOMs aren't necessarily a good thing!

These are off symmetricstrength.com

[OrangeSunset]

Thanks, to be honest I only use the 10kg for deadlift or 2 x 7.5kg as it’s all I have without grappling with DH’s bar. I don’t do that many deadlifts but it does feel light/easy.

The other movements definitely don’t feel easy/light. That is what is confusing me about the lack of progress - I feel like I’m working hard to get through the reps of shoulder presses, for example.

We do have a pretty good set up at home. But I’m thinking back to a few PT sessions last year where I was like jelly after. Maybe it’s too easy to take it easy on your own with no-one watching!

[ItsAllGoingToBeFine]

@MagpiePi

If you are only using eg 10kg for deadlifts then it sounds like you are doing more of a cardio workout than actual strength training, and unless you are working to failure every time then you aren't going to get DOMs. But as people have said, DOMs aren't necessarily a good thing!

These are off symmetricstrength.com

That's an interesting site. Bit to be so subpar though!

[Gwenhwyfar]

"DOMs often hinders progress as you're too sore to do a planned workout or to do it properly."

Or you give up altogether. I was stiff for 3 days after a HIIT session. I can never go back because I don't want to be unable to bend down for days like that.
You're lucky OP!

[OrangeSunset]

Goodness ok now I definitely feel like I’m not putting the effort in!

Not sure I can overhead press 18kg - I can do the 7.5kg each hand but that is a struggle and not sure I’d make it through 10 of 9kg dumbbells.

I really have been just messing around at the edges feel like it’s been a waste of time.

Booked in for a free PT session at the gym on Saturday!

[ItsAllGoingToBeFine]

I really have been just messing around at the edges sad feel like it’s been a waste of time.

Really really don't say that! Definitely not a waste of time. As the saying goes, you have lapped everyone sat on their sofa. Something is always better than nothing, and the fact that you have managed to establish and maintain a routine is really impressive!

[Repetitivestraininjury]

How long have you been doing the same routine as you may have plateaued, progressive overload is the thing to aim for, slight increase in the weight over time, which is difficult at home with limited equipment, shorter rest period or increase in reps, I'm a dinosaur but as I understand it working to failure is not meant be as good as once thought, the form goes as the failure approaches and the body is very good at learning "cheats" in these circumstances, meaning the training effect is reduced, one thought; are you stretching before exercise? as this is now a no-no. good luck as others have said you definitely haven't wasted your time, at worst you've built a base to build on.

[toobusytothink]

Came on to recommend Caroline Girvan … I do a lot of weights and gym and over lockdown I did her Epic and pretty much ached every day. And I didn’t use as heavy as her. Sounds like your technique may not be quite right: second seeing a PT for a couple of sessions

[OrangeSunset]

Hmm I guess not a waste of time, I have been moving.

I haven’t been doing a routine as such. Doing a 30min workout with weights at least 3 times a week for around 4 months.

Before that, I was running and doing strength maybe 1-2 times/week.

So I am definitely mixing it up. I went from 5kg to 7.5kg for shoulder press etc but progressing from 7.5kg feels a way off for some exercises (still ignoring the table above).

I don’t stretch before. If Im being good I’ll do a warm up.

[OrangeSunset]

Maybe I will keep going with the longer Caroline Girvan ones ie 45 mins.

What’s EPIC and can I fit it around running 3 times/week?

Really, I want to lose the tummy pouch and associated podgy bits. Which I know is diet!

[garlictwist]

This is interesting. I only own 2 8kg dumb bells so have to just use those.

I do shoulder presses with them and I find it quite hard. I actually have very muscular arms to the point that people in the street have commented so it does work.

That said, There is no way I could lift the weights in that table listed above! I also am not very strong despite doing these exercises. For example, if I have to lift my bike up to put it on the bike rack I really struggle. So maybe I do need to do more.

[toobusytothink]

Her epic programme is free on YouTube. It’s 10 weeks long but there is a beginner one which would be worth doing first as it goes through the popular moves etc

[ShowOfHands]

I've just done Liift4 3 times through. I started with a range of 5-10kg dumbbells and finished with 7-20kg range. I cannot recommend it highly enough.

[Spodge]

The neck strain does not sound ideal and I'm glad to hear you're seeing a PT.

Honestly, if your husband has a bar you should be using it, at least for deadlifts and for squats if you have a rack.

You should absolutely do some sort of warm up or mobility work beforehand - even if you are just doing a bodyweight version of the movements you are going to do.

If you are pushing yourself to your limits you will occasionally get DOMS but they are not the sign of a good workout.

You haven't been wasting your time, but it does sound as if you might have been spinning your wheels a bit. Ideally you'd get the PT to sort out an appropriate program for you, with guidance as to sets and reps and how/when to progress.

[GoodnightGrandma]

I get achy joints the day after my workout, I don’t get aching muscles anymore.