need ideas to start with weights?

[BlossomToLeaves]

I have been doing a sort of couch to 5k thing, not the actual program but a version, and have finally got up to 30 min very slow running (only 3.5K) three times a week. I am trying to keep doing it at that level rather than continuing to extend the time, and hope that I might get faster eventually. It's been a huge effort to get to this point!

So I think I should add some sort of weights to maybe 3 other days in the week. I am mid 50s, menopausal, and have had recent broken arms and shoulder tears and so on, which are basically healed now, but I am starting from absolute scratch; using 0.25kg - 0.5kg weight when I did physio. What sort of weights should I get - 2kg? 5kg?

I'm looking for some sort of beginner program - youtube or similar - that would fit the bill. I would like maybe 15-20 min at a time, for 3 days a week. I don't mind splitting a program in half if it's suitable, but often it isn't really structured in a way that would work. I don't really want it to be about much cardio, as the jogging is doing that, and I also don't want to have to get dressed in proper fitness gear and trainers for those nights - something I can just do in normal joggers and top, socks, that I might already be wearing in the evening, just to add a bit of strength. I don't mind if it covers several muscle groups briefly in one session or does it over separate days..

I looked at Caroline Girvan and Heather Robertson (?) but neither of those was anywhere near beginner enough, and both too long or too much cardio etc as well. I need something really quite simple and short and straightforward, that I can start with quite low weights (or even just body weight) and maybe increase over time. I couldn't even get into some of the positions on the videos I looked at - like putting a lot of weight through wrists, or being in a plank or whatever, let alone trying to lift my arms at the same time! So I mean quite simple, but still effective if I did it regularly and increased the weight. I'm not trying to get lots of muscle or anything, just to protect my bones and strength a bit as I get older.

any suggestions?

I would suggest looking at either Joe Wicks, he has a beginner's weights workout or someone like Annie Deadman who has workouts online.

Interested in other suggestions though.

thank you, I'll have a look. I remember Joe Wicks name from lockdown, but I never tried any of his!

I started with resistance band workouts from Juice and Toya, and would still recommend them. Then I moved to Achv Peak on you tube and went to dumbbells from bands. I enjoy these workouts a lot, but he doesn't really show form, so you'd need to look at that separately. I've been using Caroline Girvan since then but I've sort of lost the love for a moment.

I gradually bought myself a set of weights over the space of a year or two. I started off with 0.5kg and then added to my collection until I was up to quite heavy weights.

I usually had two pairs on the go depending on how challenging the individual exercise was. So I started with a pair of 0.5kg and 1kg. Then I bought the 2kg and used the 1kg for the harder stuff. Then 3kg, 4kg, until I had a good dumbbell collection.

If there was anything I struggled with in the beginning, I did it with no dumbbell at all.

I used the thirty day shred when I started. I don't know if it's still fashionable these days but it really worked. I went from being able to do no push ups to being able to do several sets of them.

I follow a woman called Cheryl Coulombe on youtube. If you go to Playlists, she has either 20 or 30 minute workouts. I do the 30 min 3 times per week, and have gradually upped my weights. She has calm tutorials, soft music and good instructions.

thiswomanlifts on IG has a great beginner weights plan. You have to pay but it’s worth it. I’m a fairly advanced lifter but am working my way through her advanced dumb-bells plan and am seeing huge progress. Easier to stick to an actual plan with progressive overload than just searching for random YouTube videos also.

thanks, I'll have a look at those as well. I agree that an actual plan is good, if I can find one that is short enough and simple enough - one that does different things on different days would be even better. I'll go through all these suggestions to see. I have asked for dumbbells for Christmas so this might be a new year resolution project!

Madfit on Youtube has good, simple weights videos, usually 10-20 minutes. You should warm up/stretch before though (she also has short warm up and stretch videos). Definitely simpler compared with Caroline Girvan.

To be honest though, it sounds like you ought to work on building some core strength and general whole body stability before you go near any weights. If you use weights without that stability you can injure yourself. For core and stability I would 100% recommend Pilates.

Yes, form is essential. Much better to do the exercise with no weight at all but with good form. You don't want to strain with a weight that is too heavy and cause an injury.

Can you do the traditional body weight compound exercises then no weights required! Push up or if that's not possible whatever regression you can do e.g wall push up, then incline push up etc. a squat, a plank or regressions of those?

Have a look at Caroline Girvan's Calisthenics series. No weights required

thanks, I'll look at these as well.

I think Pilates would definitely be good as I have no core strength yet. But I am already doing the running etc so would only be wanting 10-20 min routines on some of the other days; if I can find a short one on youtube or something, then I could do that instead of trying to do some weights and more on to weights later. I had just thought weights would be something I could add just very small doses of, as I'd be more likely to stick to it.

Have you looked into high intensity interval training? You can get a lot done with short workouts. I got really fit and strong doing HIIT a few times a week. It's hard but it's over fast and gets results.

Blossom to Leaves, I really do recommend Cheryl Coulombe for your needs. Have a look at her playlists on youtube and there is lots to choose from, but I like the 30 min, 3 x per week series. She also has 20 minute videos if that works for you.

Lisa Fit is excellent.

www.strngofficial.com

i very much agree with posters who suggested working on your core before you do weights - and I’d add, take it slowly and learn proper form. If your core is weak you’re likely to twist or compensate in some way, which could lead to problems that set you back weeks

Could you get another session with a physio (or possibly a PT) and ask them for recommendations to take your injury rehab to the next stage - with that history, you sound like you need to build a solid base to avoid the risk of getting further injuries. Better to take it slowly and build up than rush it and get injured again. You could also add a bit more weight to your existing physio exercises if you're not finding them challenging any more.

From an equipment point of view resistance bands are versatile, easily portable and far cheaper than dumbbells. Plus there's a lot you can do as you get started with household items like cans, backpacks of books and milk containers which can keep costs down.

I'd also recommend getting a DEXA scan to check your bone density as arm fractures in your 50s can be a danger sign. Margaret Martin has some good programmes for bone building exercise tailored to different experience levels.

Try Fabulous 50s on YouTube.

I'd start off with bodyweight and then add in some very light weights
I quite like mrandmrs muscle on YouTube they do a mix of bodyweight and weight workouts and only 20 mins!

thanks, those all sound like some good ideas. i will figure out which to start with for my new year resolution! I think bodyweight first is good. My physio is nhs and I see her every couple of months, but she can only deal with the issue I was sent for, rather than more general stuff, so I'd have to see someone privately, but she might give me an idea of the arms at least, as those I won't likely do much with for a while in certain directions anyway. I did have a dexa scan right after the fracture, as the hosptial were quite hot on getting that done, and I think they will repeat it in 3 years to check.

I think my request for dumbbells for christmas might be over ambitious! Actually I would quite like to just get the running sorted first, would like to be able to run for 30 min straight, faster than I am now which is barely more than a brisk walk for most people. I'm not aiming for 5k or anything, as that would be about 45 min at the moment, but just getting a bit more done in the 30 minutes and not hating it would be a real achievement. But I feel like I should do something to get stronger too.

If you're up for trying light weights, start with tins of beans? They're 0.4kg so can give you an idea of what 0.5kg is like

I'm looking for something fairly short and without irritating music, this sounds good.