Our expert says:
Re the weights...how many reps are you doing? You don't necessarily have to get sore in order for the training to be effective. You should get tired though, and that's why not only the weight but the number of lifts matters.
I also doubt technique is the reason - in fact, if anything, poor technique would cause more pain, not less! So I suspect it's just a question of getting into a routine, and increase the volume of training and you'll see changes start to happen. But you needn't wait for pain to be your guide.
Re the cycling, you just need to be patient. It will take a while. I suspect you're probably going a little hard at the moment, if you can only finish 5 minutes. You'd be better off if you reduced the intensity a little, pedal more slowly, given that you're on level 1, and try to get 10 minutes out at least. Then over time, you'll adapt and get up to 30 minutes. but it's just a gradual build, that's all you can aim for and it will take a bit of time.
There are programmes on the Fitness page of this site, incidentally, that have this systematic progression, and they're quite helpful as a goal-setting tool and also a "roadmap" to give you some direction.
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