A weight training regimen for runners, or anyone else wanting to strengthen while remaining lean, consists of multiple repetitions. Each exercise will consist of several repetitions in a set of specific exercises. For instance, when you do your leg press sets, you may have 3 sets of 15 reps. This means you’ll do 15 leg presses, rest for a couple of minutes, do 15 more, rest again, and so on, until you’ve completed the 3 sets. At first glance, 45 reps on the leg press machine sounds like a lot, but it is important to understand that the more repetitions you do, the less weight you’ll be lifting. Comparatively, a bodybuilder or power lifter trying to bulk up would do 3 sets of perhaps only 2 or 3 reps, and all with a very heavy weight.
As with any new training regimen, moderation is key. Weight training 2-3 days per week is plenty for starting out. At your first session, hire a trainer or counselor, or have an experienced weightlifter show you how to use the machines properly. You can do this with free weights or at home, but I suggest beginners use the machines at a gym. The machines are safer, and help can be obtained if necessary
Thanks to Sara Urell
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