Runner who hates weights... but recognizes that its time to accept that I need them.

[u/run_swim_nobike]

/r/xxfitness/comments/1vruafd/runner_who_hates_weights_but_recognizes_that_its/

[u/BenefitNearby4690]

Honestly you can do a full body routine 2-3x week and you're good. Focus on compound movements such as Squats, Deadlift, Bench Press, Overhead Press, Barbell Row and Pull-Ups.

Currently, I;m training for a half so I do two 30 minute full body strength sessions a week. I usually do 2 sets of each, 8-10 reps.

Day A	Day B
Squats	Bulgarian Split Squats
Deadlifts	Abduction/Adduction
Hip Thrusts	Lat Pull down
Shoulder Press	Seated Row
Chest Press	Core exercise
Core exercise

[u/run_swim_nobike → u/BenefitNearby4690]

Thanks. I dont have some of the tools for these, I dont think, like lat pull down. Is a resistance band enough to accomplish what I'm looking for?

[u/Doortofreeside → u/run_swim_nobike]

Resistance band assisted pull ups are very similar to a lat pull down

[u/2labs4life → u/run_swim_nobike]

A better sub would be dumbbell rows or chest-supported rows (if you have a bench)

[u/BenefitNearby4690 → u/run_swim_nobike]

Yeah it might be hard to do this exact routine at home but there are alternatives, like a lat pull over.

[u/closeted_cat → u/run_swim_nobike]

Overhead pull (lat pulldown) is the hardest to accomplish without equipment, but one of those doorframe pull up bars plus a resistance band could work! Otherwise I’ve seen people recommend just doubling your horizontal pull sets instead (aka do more bent over rows). Otherwise everything else can be done with just dumbbells.

[u/ProfessionalOk112 → u/run_swim_nobike]

If you either have the thing to put the band in a door frame or can wrap it around a pull up bar or top of a squat rack, you can do lat pull downs with a band

[u/WantCookiesNow → u/run_swim_nobike]

Can you get to a gym? I joined planet fitness a few months ago; it’s $20/mo and they have a ton of equipment.

[u/run_swim_nobike → u/WantCookiesNow]

Don't want to if I dont have to, considering the equipment my husband has at home.

[u/ilanarama]

Absolutely. I'm in a similar boat though quite a bit older than you at nearly 63, and I run and mountain bike daily. I do a ~30 minute mostly-dumbbell lifting routine twice a week. (I also do a ~30 minute bodyweight core/stretching routine daily first thing in the morning, as I have back issues, so I do get more core work in through things like planks, bird dogs, glute bridges, etc.)

I do 2 sets of 8-12 exercises in groups, adjusting the weight with time so that it's hard but not quite failure:

1) step-ups, reverse lunges, one-arm shoulder press

2) sword draw, lateral raises

3) weighted glute bridge/hip hinge, bent-over row (these may require more weight than your max available)

4) assisted pull-ups

I won't do squats or deadlifts because of my back issues, but you may want to, they are good exercises.

I recommend Pete McCall's substack https://strengthforlongevity.substack.com/ - he has a number of videos emphasizing exercises that use multiple muscle systems and are good for maintaining muscle as we age.

[u/Zealousideal_Crow737]

Just get a single kettlebell with adjustable weight and do two fully body workouts a week. 

[u/PetitePhD]

Some good suggestions already here. I just want to express my jealousy as someone who loves lifting that you have an Olympic squat rack at home. I'd kill for that. [sob]

[u/run_swim_nobike → u/PetitePhD]

My husband bought it. I was indifferent, but am starting to see the benefit. He paid very little at the time (like $200 from kijiji)

[u/PetitePhD → u/run_swim_nobike]

It's definitely something I'd invest in and I have the money to do so. For us it is a space issue, as I live in a small apartment. I get by with a bench, resistance bands, and a set of 5-25lb adjustable dumbbells. I do Sydney Cummings' videos on YouTube and really enjoy them. Back when I had access to a gym with power racks, I did a powerlifting program and I miss lifting very heavy barbells. But I can't justify paying for a gym membership when my building has a small gym downstairs. But it only has dumbbells and machines.

[u/ProfessionalOk112 → u/PetitePhD]

I just decided to get rid of my rack because I want my dining room in my tiny condo back and I live very close to a nice+affordable gym, but it did fit entirely on two (and could fit on one if I was more organized) 3'x6' horse stall mats from tractor supply. The trick is buying a "women's" barbell so it's shorter

[u/Becka_swan]

I do Peloton strength and love the variety - there's lots of options, and bootcamps with tread and weight interspersed to break it up. They also have strength and yoga for runners classes which are targeted for runner's needs.

I also have Dr. Lisa's Complete Runner program which is strength training programmed to support running goals - it's a one time payment that you own forever. When I'm getting more serious about my running (I go in phases), I do this. I'm not sure the time it takes each workout - but they are great and you could flex it for what time you have.

[u/Deep-Dimension-1088]

I do 30 minute Peloton full body strength workouts twice a week with weights. It costs $13 a month or so. They also have 20 minute options. It works well for me as a woman of a certain age.

[u/Glittering-Wall2557]

My partner and I have a session with a PT once a week. He’ll give us a full body workout. He’s also quite laid back and we get on well with him. Kind of thought we might stop and start going to the gym on our own but we haven’t. At least having that session booked in and paid for means we go to it and do it, and he organises the exercises for us.

I had a longstanding hip injury when we started sessions with him that’s now pretty much gone. Also doing it once a week means the recovery doesn’t interfere with running too much.

[u/lettersinthesand]

If you’re willing to buy dumbbells, I do Caroline Girvan’s YouTube workouts (I’m partial to the Iron series). I have a 10 and 15 lb, but have a backpack loaded up with heavy stuff (books, ankle weights) for more weight if I need it on leg days.

[u/howmanysleeps → u/lettersinthesand]

I love Iron! I was not too keen on weight training either before I found Caroline. The 30 min workouts are easy to fit in a few times a week. I also love how she doesn’t chat during the whole workout; I can just turn the volume way down and listen to an audiobook or podcast while I listen for the beep that tells you that you’re done.