There was an interesting reference in the Road Bike Rider newsletter ( http://tinyurl.com/2apuky ). The premise is that one rep of 10 is sufficient to build strength.

I'd read this before and since I hate doing weights, I tend to follow this. It keeps the weight sessions shorter, less boring (well, to me--I have a short attention span), and then I do them more frequently. I do find that when I stick to it, I do gain strength and my cycling improves. I have a set of dumbbells at home so that I don't have to go to the gym--more motivation since it is just across the room.

I'd also read that doing your weight routines standing helps strengthen the core and do a better job at bone density. This seems contrary to the muscle isolation theory of some body builders with respect to weights, but since I'm going for fitness, overall body tone, and bone density, it made sense. And, it seems to help--well, the core strength and balance, anyway. I'll let you know in 20 years about the bone density.

But, has anyone worked with the tension bands? I was looking at how you could do the lat pulldown with a tension band. That is one routine I miss from the gym--it seemed to really help with the posture.