I posted this elsewhere inside another thread - but I think it is important enough to warrant a thread of its own.
Over the past 6 months, I have done little strength/flexibility/cross- training , for a number of reasons - but probably the most important is that I don't enjoy doing "gym" stuff and thought that I don't really need to do it. But I am aware of my declining strength in both upper and lower body due to my advancing age - and have recently been surprised by figures showing how much strength we do lose as we age. I am also aware that I will need some kind of regimented and organised plan to keep my nose to the grindstone if I am going to undertake some strength building exercise.
Anyway, I accidentally found this book "You are your own Gym" by Mark Lauren marklauren.com/ ( and have subsequently found an Android App play.google.com/store/apps/... ) to compliment the book. This bloke is highly qualified as a physical instructor - with long experience training American Special Ops troops. I have read the book and like very much most of what he says. He is however basically "anti-running" for weight loss/general fitness and states his reasons - so I have chosen to ignore what he says about this.
He has 10 week training plans - which go from Beginner to Advanced - and which offer 30 minute workouts every 2 days , so they slot nicely into most running plans. I have basically decided to 'adopt" his plans in the same way I am adopting jenny Hadfield's running plans to take me long into the future. I did W1D1 of his basic Plan yesterday ( all done using bodyweight only ) and, although I finished the task reasonably easily, I am quite muscle sore in the upper body today.
What I like about his exercises is that they are similar to aspects of C25K wherein you do an exercise , rest, do it again 2 times, rest, and keep increasing the repeats until a point where you then start to decrease the number - all the while resting between sets . He calls these "ladders" .
Worth looking at for anybody wanting to strengthen their bodies all over - and lose fat.