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?!

@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.

I think about training for aesthetics of course but one of my main focuses is working out to ensure my body functions well as I get older. And building a proper foundation of strength as we age, especially as women, I think is key. Along with maintaining good mobility.

In real life, we will occasionally need to pick up heavy objects off the ground (deadlifting) or press an object overhead (lifting your bike). This means focusing on lower rep and heavier weights to enable you to build that baseline strenght.

High reps with low weights has its place but if you want to be able to lift a heavy object then you need to train by lifting something heavy.

I remember Jillian Michaels saying years ago, for one of her tv series, she and family she was coaching took part in a bone density test to assess their risk of osteoporosis. As the fitness professional, Jillian was supposed to be get the better results as a comparison to the 'unfit' family. She actually got the worst results out of all of them. All the years of using low weight for high reps hadn't actually put her ahead of the game. Not that it doesn't help to increase bone density but while you are younger, push yourself.

What is the sign of a good workout then?

I will check out the bar and Caroline’s programmes. I can see from her EPIC guide that she also adds in sprints/hill sprints on 3 days/week. I’m assuming this is on the same day as workouts and that she has more free time than me!

I can’t see Lift on YouTube but maybe looking in wrong place.

I was pondering your question and I think the sign of a good workout is finishing a session knowing that you have completed another step in a structured and planned program towards your goal, you should know that you couldn't have put much more in to it and you did a little more in some way than last time.
I definitely agree with cloudinthesky, for strength training you need to be working at 6-8 reps once you get into the full workout, unloaded warm up sets of the basic exercises are essential to prepare the systems and help prevent injury, bit obvious but its no good doing 6-8 reps with the weight you can do 10+ reps with.
I think shoulder press to failure and the loss of form this results in is possibly the cause of the neck pain.

Had a little go with DH barbell last night and can’t reconcile the weights on that chart at all!

I can pick up the bar plus weights totalling 25kg. I can do deadlifts with it but only really do a few reps with any kind of form. How is 50kg good for a novice?! Will talk to the PT at the weekend.

Neck stiffness is diminishing. I think it’s related to being away - lolling on the beach, poor beds etc. Fingers crossed.

I’m going to pop over to the CG thread and see if anyone has some advice about combining her programmes with running. It looks like they are programmed in muscle groups so will need to be careful which ones I switch out to maintain balance I guess.

I like the idea of a structured programme and progress along it. I can see how that is motivational mentally as well.

I wouldn't get too fixated with the actual weights in the chart, you need to start where you need to start iyswim, its progression from that point we are looking for.
I did occasionally run on a leg day, I found running after was best for me, as it acted as a kind of warm down, trying it before took too much out and running the next day I couldn't do easily as had "dead" legs.
With regards a structured progressive program, do you anticipate the PT will put one together for you?

I agree with pp - sign of a good workout is slow, steady progress. Sure, occasional DOMS maybe if you've tried something new/made a leap, but not every time. Deadlifts and squats are fundamental movements and work big muscle groups so I would definitely get help with those and make sure your form is right. Low reps, heavy weights (relative to where you are, and your bodyweight), gradual progression. I think much easier to progress if you want to build actual strength in a gym and with some PT.

I now do calisthenics rather than lifting (push ups, pull ups, dips etc). Several of those sessions a week (some classes, some not), plus a couple of runs (atm, in the 5-10k range) and an outdoor bootcamp. Rest is important, as is consistency but also mixing it up. Good luck.

@OrangeSunset if you download the pdf for one of Caroline's programmes (mine is Heat) she has advice about how to mix with running.

I also suggest a programme may work better rather than just self selecting workouts. HEAT is 30min sessions but 5 days a week - 3 days of lower/upper, 1 x day full body and 1 x (evil!) HIIT. I''m in week 4 of 10 and know it is working as I can lift heavier easier and have much better form. Much recommended.

I agree with the other posters that the main sign of good workouts is steady progress. In terms of more immediate feedback, for me the sign of a good workout is when I feel myself working hard but not to the point where I am really grinding out the reps (there are times when grinding out the reps may be called for but that's way down the line and dependent on your goals). After a good workout I may feel physically tired in the aftermath and stretches but once I have had my shower I generally feel energised for the rest of the day.

Those tables of weights can be motivating, but they can also be demotivating. The site I use is strengthlevel.com which splits the figures into age, bodyweight etc. But the deadlift standards are similar to those given above.

I've looked back over my records from when I started weights with my current PT in September 2020. My bodyweight is 75kg and my first target was to deadlift bodyweight. My first sessions programmed by the PT started my deadlifts at 20kg but we went up to 30kg within the first 4 weeks. After 16 weeks I was up to 50kg (for 3 reps). After 28 weeks I was 70kg for 3 reps. 3 weeks later I'd got to 77.5kg for 3 reps. Since then I have been concentrating on hypertrophy and power so haven't tested strength for a while. Will be testing that again in a few weeks time and will be interesting to see where I've got.

Possibly that's way more info than you want but I thought it might be helpful to see what speed of progress can be like with a structured programme for someone a bit older than you. I'm 52. Only became interested in the gym in my mid 40s and didn't start anything properly structured until this current PT.

Just to update, I have checked form with a PT and all ok there. The PT was really really emphasising the importance of a warm up (move to get HR up then active mobility movements) and cool down (static stretching esp for my runners hamstrings).

I’ve started doing CG EPIC I - only two
I workouts in but I can definitely report they are more challenging than Joe Wicks! I feel like I’ve worked properly.

I am completely knackered, but that is from ramping up training in general to shift the summer squidge.

Fab. Glad you’re energised and enjoying it so far!

Great. Thanks for updating.

With CG it is of course about strength training but the way her workouts are done it’s so much more than simply lifting weights, especially with the lower body.
I recently switched from Epic 1 to Epic heat as I don’t have time for an hour a day. Boy do I feel the difference. They are shorter and punchier and I would said more effective.