How often for each kind of exercise type?

[OhYouBadBadKitten]

I like running and run 3 times a week. I sometimes chuck in a bit of yoga. I think I need to add in some strength work. My arms are feeble and my core could do with some work.

I have no idea how much strength to do without risking injury and being able to fit it into a busy life. I was guessing, keep up my running, strength two days a week and yoga once a week. Does this sound about right please?

Sounds good to me.

Thanks Cranarc.

And me. I would do two whole body sessions to start with to see progress. As you get stronger, you may want to split (eg push, pull, legs, core) which may mean increasing the frequency a bit so each muscle groups gets hit more than once a week. Pilates (at least some varieties) is more strength based than yoga so you could swap that in too (I recommend Lottie Murphy on youtube).

Start with body weight strength training: things like planks, press ups (NOT on your knees, learn the full body version!) body weight squats, lunges. Then when you're comfortable with these movements, add weight. Start with the weight of the bar bell first (usually 15 or 20 kilos) for squats & bench press, then progress. Also add weights (like a dumb bell) to your lunges.

You can also do full body movements like ball slams, and rainbow ball slams (moving the ball from side to side). In a ball or sand bell slam, DON'T bend over; go into a squat, pick up the medicine ball (or other weighted object you can throw down & it won't bounce) then stand up, and lift the ball over your head and throw it to the ground - I love ball slams! V therapeutic.