Kitty,

The short answer is my weight lifting is moderate only at 10 to 15 reps with 25 to 35 lbs dumb bells. At 55 y/o I have tendonitis/rotator cuff issues and arthritis in my hips and lower back from an old football injury. I lift to build muscle in my shoulders, back, arms, glutes, hammys and quads. I found that I am a much stronger climber because I am more physically fit. I am 6'2" and weigh 220 lbs. Muscle soreness does not have to be to a point that you are injured but only sore for a couple of days.

When I first started road cycling I had terrible overuse muscle spasms because of weak hamstrings. I incorporated lunges and dead lifts to address this and it is no longer an issue.

Find what works for you. Sometimes a day off to rest is all you need to recover. We are all different. As you progress you will dial in and fine tune what adjustments to make.

This is truly an awesome sport for people of all ages.