Am I doing it right??

[crazypiglady]

I’m 44 and about a stone overweight. I run & swim twice a week but I keep getting injured when I run (I’ve run for years) so Ive started to use the weights machines at the gym as I’ve read they peer women should do strength training, though I really have no idea what I’m doing! Im doing arm and leg machines in like three or four sets of 5 reps at a time and im lifting as much as i can (not a lot at this stage!!). Thing is, i dont feel like im exercising because im not out of breath and sweaty! I normally come off the running machine completely recked. My arms & legs are certainly sore after, but im not getting that runners high im used to. I’m just questioning whether this is the right move to keep me fit at my age?

I would be looking at 8 to 20 reps per set , and also pace variation over the weeks steady , fast, very very slow

by the last set you may not quite finish if you arc doing enough
yiur legs should feel wobbly
it’s no where near as fun as aerobic I find

to get an idea of exercises if you can’t access a free trainer in the gym , or try a body pump class, then look at any or Caroline girvan workouts on line

free weights and body weight has advantage over machines because you tend to use a broader range of muscles

squats, lunges

Firstly congratulations on starting strength training, it is hugely beneficial in so many ways. If you're new to strength training you'd be better starting with slightly lighter weights that you can lift 10-12 times without stopping - 5 reps with high weights can have huge benefits but it's a greater injury risk so best to work up to that.

Sweaty and breathless is a sign of hard work doing cardio. Not all cardio needs to feel that way, a pace where you're able to hold a broken conversation is also beneficial.

Strength work is different, the equivalent to breathless is feeling you couldn't do another rep without your form starting to weaken e.g.. you couldn't move the weight quite as far. If you're hitting that point you're giving your muscles the stimulation they need.

You can do strength at high intensity (circuit classes etc) but it's harder to focus on good form and I prefer to keep my cardio and strength separate.

A PT should be able to help you get set up with a nice programme that gives you a balanced strength workout. If you want run specific recommendations, James Dunne has loads on his YouTube channel.

Thank you both! So I’m looking at like 10-15 reps in total per machine? I guess I was thinking weights could replace training but because it’s not getting my heart pumping, I’m thinking I should be doing it as well as, not instead of? The problem is my knees and hips can’t handle running anymore 😭

No, 10 to 15 reps per set, x 3 sets. By the time you get to the last one you should feel done in.

Got it, thank you, I’m sure I will feel done in! So is the consensus that it’s wort doing on top of my running? Or should I just stick to running?

If you do it in addition to running then it might actually protect you from getting injured.

The best thing is to do a mix of both but anything is better than nothing. I love weights and hate cardio so don’t do much cardio apart from adding a HITT finisher to my weight routines and generally being active walking dog etc. The best exercise is the one you can sustain long term.

If you build strength and flexibility ( yoga might be an idea also ) then you should be able to build decent cardio into your weekly routine - many people with my knee injuries would be looking at knee replacements not Zumba. It really does pay to do the work.

if you can’t get back to running - which you might well be able to do once the strength is there - look at fast / hill walking ( or treadmill incline ) or cycling - low impact high energy

You can mix both running and weights. Get someone in the gym to show you how to properly use the machines though. Its easy not to engage the muscles properly or with slightly wrong technique to not get much benefit. Working at the right weight/no. of reps will get your heart rate up so it is cardio to a degree. Well done for starting. With some guidance you can make it a great addition to your fitness routine. Min x 2 30 min sessions a week. Ideally x3 to start seeing a difference.

Does your gym run a Body Pump (tm) class?

Do that!

Indeed!

You could also use a couple of principles of training: RiR - reps in reserve, and also RPE: rate of perceived effort.

As a beginner, you should be working with good form at a weight which is maybe between 7-8 RPE, or where at the end of each set you have maybe 2 reps in reserve. Eventually, you'll work to failure - that is, that by the end of your final set, you cannot achieve the lift. But probably not for a year or so! It depends how heavy you feel OK in lifting. Try to get to sets where you only have 1 or 2 RiR.

As you train, you'll start to lift heavier, and I can tell you, 3 deadlifts at 100 kilos, using the "touch & go" technique ie not resetting between each rep - will have you puffing. As will a set of sufficiently heavy back squats. My working sets are between 50 and 60 kilos and 6 reps has me gasping.

There's a point at which machines just won't do it for you - you might want to get some coaching on the main barbell compound lifts - back squats, deadlifts, bench press.

It might help if you tell us which machines you're using?

The key to not picking up running injuries is to run slowly. If you’re pushing yourself on every run and end up breathless you’re running too fast.

80-90% of your running needs to be slow enough where you can sing/have a conversation.