I started lifting weights, and now I swim much less. Here was my weight-lifting workout today:
Dumbbell bench press
Seated Rows on a cable machine
Dumbbell bicep curls
Tricep extensions on a cable machine
Abs - various exercises
I do 3 sets of 8-12 reps, resting for about 2-3 minutes between each set. I try to lift enough weight to where I reach "failure" at about 12 reps. If I could do more than 12 reps, I increase the weight on the next set. However, I don't try to reach failure on squats. That just seems too dangerous to me. I always do warm-up squats with only the bar, then add a bit of weight, then do my target weight for 3 sets. I stop doing the reps when I feel like I could maybe do one or two more on squats. I don't want to end up on the ground with the bar around my neck.
I'll lift again in 72 hours. Next time, I'll do this:
Dumbbell Shoulder Press
Lat Pulldown on cable machine
Calf extension on leg press machine
On the deadlift, I go extra heavy and only do 1 set of 5-8 reps. But I do a couple of warm-up sets with lighter weight, similar to how I do squats.
I'll continue to walk every day, trying to get in my 10-12k steps. I might go back to swimming once or twice a week, but I don't want to overdo it. Swimming will be relaxing, stretching out, light cardio as long as I'm lifting.
If any experienced weight lifter has any advice for me, I would appreciate it. I am a newbie, and I really like to learn about it.