Below is an example of what I do at the gym. Make sure you consult with a doctor before starting a fitness program. This is what works for me. Adjust the weights as necessary. Old school thought is lighter weights with lots of repetitions, and that seems to work real well for runners. New school thought is less reps and lift heavy. This is in the middle (to me, as I am weak…)
Warm up your body by walking, jogging, elliptical, dance… whatever floats your boat. 5-10 minutes is plenty.
Stretch it out! Stretching reduces your risk of injury and it is a stress reliever. I would say it is also the most over looked part of a work out.
Squats 30lbs, 15 reps and 3 sets
Bench Press 20lbs, 12 reps and 3 Sets
Bicep Curl 20lbs, 12 reps and 3 sets
Lunges 20lbs, 20 reps and 3 sets
Skull Crushers 15 lbs, 12 reps and 3 sets
Tricep extension 10 lbs, 12 reps 3 sets,
Leg Press 100lbs, 15 reps and 3 sets
Shoulder Press 15lbs, 12 reps and 3 sets
Hip Abduction 60 lbs, 12 reps and 3 sets
Lateral Pull Down 30 lbs, 12 reps and 3 sets
Rowing 30 lbs, 12 reps and 3 sets
Hip Adduction 80 lbs, 12 reps and 3 sets
Chest Press 25lbs, 12 reps and 3 sets
Leg Extension 30lbs, 12 reps and 3 sets
Leg Curl 25lbs, 12 reps 3 sets
Plank 30 seconds, 3 sets
Hold for 30 seconds, move left leg out bring it back in, move right leg out, bring it back in repeat 2x each side for each set
Side plank 30 seconds each side, 3 sets
Donkey Kicks 20 reps, 3 sets
I always start with lower body exercises because a trainer I used to work with said that lower body exercises engage all the muscles and get your metabolism going. This is the order I do my routine in as well, because in my mind I am burning max calories, and not fatiguing my muscles.
It is also heavy with lower body exercises as I want my legs to be as strong as possible to carry me through races. Eventually I would like to increase my upper body, back and abs, but I am just getting back into this whole working out thing.
This whole routine takes me an hour including warm up and stretching. I take 20 second breaks between sets typically, though if it is not busy at the gym I will use machines next to each other and not take breaks.
Definitely talk to a trainer and do some additional research on your own prior to starting a strength training program. I also have found BodyPump classes helpful, as it give you a total body work out and introduces you to strength training. Try it out! Strength training changes how you metabolize food, gives you definition and makes you invincible. Yup, invincible.