I’ve been trying to incorporate lifting into my weekly routine, aiming for two days a week, but I’m not sure if I’m doing it right or if it’s making the impact I hope for. I know that strength training is important, especially while focusing on recovery and mental health. But I could really use some advice on how to make the most of those two days.
Why I Think Lifting is Important
Lifting weights isn’t just about building muscle—it’s about building a healthier mind and body, which is something I really need. In recovery, I’ve read that physical activity can help improve mood and reduce stress, which is huge when it comes to staying sober. From what I understand:
Improved Mental Health: Exercise is known to release endorphins. Does anyone else find that lifting helps them feel more balanced?
Better Coping Mechanisms: I’ve noticed that my strategies for dealing with cravings seem more effective when I include workouts in my routine. Has it been the same for you?
What I’ve Tried So Far
I usually work out on Mondays and Thursdays, focusing on major lifts like squats and deadlifts. However, I sometimes feel unsure if I’m doing enough or using proper form. I’m curious about:
How long should each session last?
What exercises should I prioritize for overall wellness in recovery?
Should I be tracking my progress in any particular way?
What I’m Hoping for
I’m reaching out to hear your experiences. If you’ve successfully integrated lifting into your routine while maintaining sobriety, I would love to know:
What tips do you have for someone just starting out?
Are there particular routines you swear by that balance well with recovery?
Any advice on staying motivated on days when it’s tough?
Thanks in advance for any advice or guidance you can share. I’m really eager to learn from you all!
Lifting twice a week can be very effective for recovery. Consider focusing on full-body workouts that include compound movements like squats, deadlifts, and bench presses. This way, you maximize hypertrophy and strength despite the limited frequency.
I completely agree! Additionally, ensure you incorporate progressive overload. Even small increases in weight or reps can lead to great gains over time!
I lift twice a week, too! What I find helpful is to alternate between strength-focused sessions and hypertrophy-focused sessions. Anyone tried different rep ranges to mix it up?
That’s a great approach! Make sure you’re utilizing proper recovery techniques as well, like foam rolling and adequate protein intake post-workout. It helps boost recovery when you’re training just twice a week.
I love that! I’ve also added some cardio on off days to improve my overall recovery. A brisk walk or light jog helps keep me active without overdoing it.
If someone told me lifting twice a week would get me gains, I’d have laughed! But here I am seeing improvements. Who knew? What do you all think is the most important factor?
Lifting twice a week can really be effective! A balanced diet focusing on protein is key for recovery. Try to aim for a macronutrient distribution of around 40% carbs, 30% protein, and 30% fats.
Meal timing is definitely crucial! A protein-rich snack within 30 minutes after lifting can help kick-start recovery. Have you tried any specific supplements?
I usually have a protein shake right after lifting! It really helps me feel less sore the next day. What supplements do you think are the most helpful for recovery?
From what I’ve read, BCAAs can help reduce muscle soreness and support muscle growth, but getting enough whole food protein should be the priority. Supplementation can vary based on diet.
While supplements can be helpful, I find that a hearty meal after lifting does wonders! Loading up on carbs and protein keeps my energy levels high. What’s your go-to post-workout meal?