So I’ve taken the plunge and purchased a set of PowerBlock U90 adjustable dumbbells. I’m starting a Fitness Blender program to try and get into strength training after not having done anything for several years.
I did the first workout a week ago, and ended up with a severe case of DOMS. Around 24-72 hours, I was having difficulties walking, and in particular standing up or sitting down. I struggled on the last couple of reps for each exercise, but was able to complete them. I’m assuming the DOMS is just something I need to spend 1-2 weeks working through?
I then injured myself mountain biking by slipping on a rocky creek crossing and landing on my left elbow and right thumb. I’m nearly recovered, so will be picking back up the dumbbells again in the next couple of days. Instead of just jumping back in, I’m wanting to approach this from the perspective of keeping measurements and quantifying my results – much like FTP tests.
I’m looking for strength, and not muscle growth. Given I’m on a forum dedicated to training, tracking progress, etc – what is a good way for tracking my progress with strength training at regular intervals? I’m guessing there are different exercises I can try with 1RM (or other rep maxes?) to test different muscle groups, but I’m not sure how or if there is even a way to standardise it. Obviously, I also want to track my results so I can keep going for progressive overload and challenging myself.
Or more broadly, is anyone able to recommend a good strength training book that covers the A to Z of strength training such as how to set goals, start a program, track progress, some (basic) physiology, etc?