So what is a good lifting routine for your typical Masters runner, putting in between 50-75 miles a week on a 6 day week?
So what is a good lifting routine for your typical Masters runner, putting in between 50-75 miles a week on a 6 day week?
Glad you're going to work on gaining strength as
we lose muscle mass as we get older.
You can lift two or three days a week for all body parts with 30-45 minutes a session. Or you can lift four days a week and do split session (upper body one day lower the next or pulling one day and pushing the next). I prefer 3 days a week of full body lifting
Work on gaining strength or even hypertrophy not muscular endurance.
Do horizontal pulling (rowing)
Vertical pulling (lat pull downs or pull ups)
Horizontal pushing (push ups, bench pressing)
Vertical pushing (shoulder press, dumbbell lateral or front raises)
For lower body- a squat variation and a hinge variation, lunge and step up. Since you're running so much I wouldn't do much for your lower body. I'd probably just do 1 legged variations to ensure balance. (1 legged RDLs, split squats, side and diagonal )lunges. No need to start dead lifting and squatting with a bar on your back.
Gain muscle- be healthy.
Do compound lifts like Squat, Deadlift, Bench Press. They cover all the bases and give you functional strength.
Go for heavy weight and keep it 3-5 reps with at least 90 second rest for 3-5 sets. You’ll get stronger but won’t add bulk if you keep running.
For a masters runner I would suggest two days a week for heavy lifting with at least two days in-between. Like on Monday and Thursday. On the other days do some yoga stuff.
So the advice from the two posters above was to not do squats and deadlifts and to do squats and deadlifts
Lift Heavy wrote:
Do compound lifts like Squat, Deadlift, Bench Press. They cover all the bases and give you functional strength.
Go for heavy weight and keep it 3-5 reps with at least 90 second rest for 3-5 sets. You’ll get stronger but won’t add bulk if you keep running.
For a masters runner I would suggest two days a week for heavy lifting with at least two days in-between. Like on Monday and Thursday. On the other days do some yoga stuff.
If you lift heavy, but you are by yourself that sounds dangerous. If it's so heavy that you're getting 3-5 reps w/o a spotter, I'd be cautious.
up is down wrote:
So the advice from the two posters above was to not do squats and deadlifts and to do squats and deadlifts
Coach said to do squats and DLs, but just not to use a barbell, from what I understood.
DietBacon wrote:
up is down wrote:
So the advice from the two posters above was to not do squats and deadlifts and to do squats and deadlifts
Coach said to do squats and DLs, but just not to use a barbell, from what I understood.
I'm 58 years old, 6'3", 170 pounds, and use a dumbbell (50 lbs, 55 lbs, or 60 lbs) to do goblet squats going arse-to-grass, that is, very deep. A goblet squat is much safer than a back squat.
I use a trap-bar (also known as a "hex-bar") for deadlifts. Trap-bar (hex-bar) deadlifts are safer than conventional barbell deadlifts and won't scrape your shins or bang your knees.
NovemberCure wrote:
Lift Heavy wrote:
Do compound lifts like Squat, Deadlift, Bench Press. They cover all the bases and give you functional strength.
Go for heavy weight and keep it 3-5 reps with at least 90 second rest for 3-5 sets. You’ll get stronger but won’t add bulk if you keep running.
For a masters runner I would suggest two days a week for heavy lifting with at least two days in-between. Like on Monday and Thursday. On the other days do some yoga stuff.
If you lift heavy, but you are by yourself that sounds dangerous. If it's so heavy that you're getting 3-5 reps w/o a spotter, I'd be cautious.
I agree, especially for the bench to have a spotter for safety. Also if possible take a powerlifting class
to learn correct form. I’ll tell you heavy compound lifts have been a game changer for me. Just so much more explosive and makes running feel more like floating.