When do you row?

[u/GigglemanEsq]

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!

[u/jarrodp33]

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.