Weight lifting - question

Long, long ago, back when I was considered a teen and later early tweens I used to lift weights, more to bulk than to strenghten. Was never serious, just having fun watching easy gains and lots of priase for my "hard work".
Today (late 30's), I find weight lifing to be more of a necessity (but still enjoy it a lot when I have time).

Recently I've had a number of set backs when it comes running. One of them is slight joint pains that dissappear when I do legs (squats, calves, hack, etc.). Even my MD has told me the obvious (weak legs). After a leg weight session, I feel like superman for a few days, with no pains (heck, I can even run down the stairs like when I was a kid),..........until I deflate a few days later. Then, everything goes back to snap, crackle, pop.

To the question
What do you muscle minds recommend for a weight lifting work out to session?
I'm looking to increase strenght, not bulk. I also want to keep it consistent. I read someplace, that the general recommendation is to be able to squat about 1.5 to 2X your wieght(?). I'm no place near that but it is a very appealing goal.

Once, twice a week?
How many sets/reps?

Thanks for your guidance.



Edited by cobannero 2006-12-18 8:25 AM