My standard routine is every other day. (And that’s just my regularity, I’ve yet to even mention what lifts I do)
Is that what both you and the op meant for your “standard”?
Just read this thread. I’ve seen other people in this thread say “once a week” and “three to four time a week”, and “for 30 minutes”, and on and on.
Let go of this assumption that anything is “standard” and simply explicitly state your own advice. It is more helpful.
> Recovery in strength training means eating, sleeping and resting worked muscles for at least a day
In truth when op said “recovering well” I thought they meant the autonomic side of things.
Your interpretation of it being solely about my active efforts to recover being the definition of “recovering well” was completely lost on me; further making my point that the op was ambiguous.
But all good advice on aiding recovery! I’d add, stay hydrated!
> "Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).
This feels like too much information to the point it confuses me. You gave 2 (3?) different pieces of actionable advice.
I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.
I’m all for going slow. If 5 reps are better for you then great, do 5!
> I learned along the way that strength training is one of the best ways to improve your longevity, great for weight loss, improves mental capacity, improves sleep, reduces risk of several heart diseases, etc.
The one they missed is the benefits to bone strength.
Having larger and larger muscles constantly trying to snap your bones in half causes them to build up as well.
> Even though in the early days you don't notice much physical difference
People who do weight training always leave out the fact that you feel sore after a lift. Even the next day.
This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it.
It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the soreness and fatigue.
> (other than the steady increase in weight you're able to lift)
“Steady” is doing a lot of heavy lifting here.
Maybe you could argue that in the beginning, but adding more and more weight is more logarithmic than linear; otherwise, everyone in the gym would be benching 3 tons.
I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.
Introducing the new weight to the first set, then dropping the weight for the next two.
Once comfortable with that try the new weight for 2 sets and then finally 3; then repeat.
Okay, but only if we agree on what is “standard”?
My standard routine is every other day. (And that’s just my regularity, I’ve yet to even mention what lifts I do)
Is that what both you and the op meant for your “standard”?
Just read this thread. I’ve seen other people in this thread say “once a week” and “three to four time a week”, and “for 30 minutes”, and on and on.
Let go of this assumption that anything is “standard” and simply explicitly state your own advice. It is more helpful.
> Recovery in strength training means eating, sleeping and resting worked muscles for at least a day
In truth when op said “recovering well” I thought they meant the autonomic side of things.
Your interpretation of it being solely about my active efforts to recover being the definition of “recovering well” was completely lost on me; further making my point that the op was ambiguous.
But all good advice on aiding recovery! I’d add, stay hydrated!