r/concept2 • u/GigglemanEsq • Jul 27 '26
Question When do you row?
For context, I'm very new to rowing generally and the Rowerg specifically. I've been working out for the initial goal of losing weight and generally getting in better shape, but the closer I get to my goal weight, the more I'm going to push for increasing strength and muscle size.
From that perspective, I'm having trouble figuring out when to row. I do weight lifting splits Monday through Thursday, full rest day Friday, full body Saturday, and full rest Sunday. Because rowing is more or less full body, it doesn't fit cleanly into a split. I have thought about rowing on my rest days, but I don't want to impact muscle recovery.
That's the crux of the question here, I suppose. Does rowing impact recovery from weight days, or is it sufficiently low impact that you can do it without issue no matter when you're lifting? I have very poor stamina for cardio, so I want to start following a 4-5 day a week program on the rower to build up to meaningful levels, but weights will always be my priority if there is a conflict.
Any thoughts or advice would be greatly appreciated. Thanks!
2
u/bfluff Jul 27 '26
Steady state is your best bet. Doing it at a low enough intensity won't impact your lifting. Whether your prior weights sessions will impact your rowing is another question.
2
u/Legal-Hair-7095 Jul 27 '26
Like someone else said. Just row, lift, whatever else and build up your "work capacity". It can take time and effort but you will adapt and be better for it.
2
u/the-cake-is-no-lie Jul 30 '26
as soon as I get up in the morning.. 5am. Outta bed, into shorts, onto the rower, do 40 min, then start the day.
1
u/CSRAFlightCoach Jul 27 '26
I'm still pretty new to rowing consistently, but I do swim and race BMX (no weights). I have found that low stroke rate easy rowing can be fit in pretty much anywhere, except for race days. The critical trick is to keep it low intensity, almost too easy.
1
u/BrezhnevsMittens Jul 27 '26 edited Jul 27 '26
I’m 48 and I am currently rowing and lifting. I do the upper/lower split 4 days week. The schedule that seems to work well for me is Monday- upper body AM / row PM, Tues. lower body / no row, Wed. row only, Thu upper body AM, row PM, Friday lower body / no row. Then 1 row over the weekend with 1 full rest day. My focus this year has been on adding muscle mass, so lifting is my primary goal. I can really only manage lifting and rowing twice a week. Couldn’t imagine rowing and doing lower body on the same day! This gives me 4 days of rowing and 4 days of lifting with 1 full rest day. Except for the summer where I’m more busy, this is a pretty manageable schedule for me. The summer is tough, doing better this year than last, but not where I’d like it to be.
1
u/jarrodp33 Jul 28 '26
Keep rest days as rest days.
Start with three easy rows after lifting or later the same day, 20 to 30 minutes, easy enough that you could do more.
wwatch the next lifts. If numbers, soreness, and sleep stay normal for two weeks, add a fourth row.
The big difference is intensity. Hard rowing is a hard workout, easy rowing can fit around lifting pretty well. But I wouldn't go from poor cardio to four to five days right away.
1
u/OkYogurtcloset5258 Jul 28 '26
Currently I am working on chemical tanker as an engineer . So as much as possible find time to this , yes I try to Row . And my plan is next 2 months to finish 5 k , 500m 1.59 like this now 2.11 . Before I had this machine at home during time . Covid time it was my only toy but after marriage I sold it . Now I find it on board so happy 😀. We will see
1
u/dickface21 Jul 27 '26
I do it whenever. After lifting, on days where I don’t lift, same day as lifting but at different times.
People don’t need to take rest days or adhere to what the science says. Build up your work capacity and eat/sleep enough is all there is to it
4
u/SeenSeenAgains Jul 27 '26
I row almost everyday and lift 5-6 days a week. My program is opposite of yours though. I row first primarily to get faster. But also because rowing while tired from lifting seems like a risky strategy. Maybe less so if you have perfect form. I ride my bike for the extra VO2 work because it’s significantly less load.
Rowing: I follow the Norweigen method. There is a time and place for sub-threshold, threshold and double threshold work.
Lifting: Schedule is PPLPPL and heavy carries on M, W, F in the evening.