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Typically, muscles recover between 48-72 hours depending on age and a few other factors. I'm not sure the nature of your question- do you mean how often should you take off or how often can you take off without losing strength? They are different answers. Also, your intensity will come into play. If you are just doing casual lifting for basic fitness, I wouldn't take a week off. If you are going really hard, then taking a week or lower lifts is beneficial.
Research has shown that the older you are, the faster you can lose strength and the longer it takes to recover it. Even a week off nad you can drop 10-15% if you are older than 40.
I only work legs once a week anyway, thighs that is. I do calves about twice in a seven or eight day period. I'm 68 and do very heavy leg presses so it takes 6 to 8 days to recover.
Typically, muscles recover between 48-72 hours depending on age and a few other factors. I'm not sure the nature of your question- do you mean how often should you take off or how often can you take off without losing strength? They are different answers. Also, your intensity will come into play. If you are just doing casual lifting for basic fitness, I wouldn't take a week off. If you are going really hard, then taking a week or lower lifts is beneficial.
Research has shown that the older you are, the faster you can lose strength and the longer it takes to recover it. Even a week off nad you can drop 10-15% if you are older than 40.
I disagree with that. I'm 68 and getting stronger in movements I do only every 6 to 8 days.
This morning I did 995 lbs for 8 reps on the leg press, not quite to thighs at 90 degrees, and finishing off with 645 for 20 reps with thighs just past 90 degrees. I expect to be up to 1185 lbs which is the maximum the leg press machine will hold - 24 45 lb plates (the slide weighs 105 lbs), by Feb or Mar next year. So I don't agree that you lose strength in a week once you pass age 40.
Typically, muscles recover between 48-72 hours depending on age and a few other factors. I'm not sure the nature of your question- do you mean how often should you take off or how often can you take off without losing strength? They are different answers. Also, your intensity will come into play. If you are just doing casual lifting for basic fitness, I wouldn't take a week off. If you are going really hard, then taking a week or lower lifts is beneficial.
Research has shown that the older you are, the faster you can lose strength and the longer it takes to recover it. Even a week off nad you can drop 10-15% if you are older than 40.
How often can I take a break. I started working out about 2 months ago. I took a break because I couldn't really do the exercise how it's suppose to be done. I had trouble doing lunges and bodyweight squats. I couldn't properly execute them. I think I was doing too much too soon. I tried googling but it's hard to find an answer for my question.
I disagree with that. I'm 68 and getting stronger in movements I do only every 6 to 8 days.
This morning I did 995 lbs for 8 reps on the leg press, not quite to thighs at 90 degrees, and finishing off with 645 for 20 reps with thighs just past 90 degrees. I expect to be up to 1185 lbs which is the maximum the leg press machine will hold - 24 45 lb plates (the slide weighs 105 lbs), by Feb or Mar next year. So I don't agree that you lose strength in a week once you pass age 40.
I would say that you are more of an exception than a rule, Michael. Congrats, by the way, those are impressive numbers. Clearly though, you are more than a casual lifter and have quite a bit of experience, if you are maxing out the machine!
How often can I take a break. I started working out about 2 months ago. I took a break because I couldn't really do the exercise how it's suppose to be done. I had trouble doing lunges and bodyweight squats. I couldn't properly execute them. I think I was doing too much too soon. I tried googling but it's hard to find an answer for my question.
OK, gotcha. So, you are new to lifting. Stick with it! It is the best way to improve your physical health and a long term healthy lifestyle.
Good for you for recognizing you were not keeping proper form; that is very important in order to prevent injury and also to progress properly. Bodyweight squats and lunges are great movements and simple to build upon with handheld dumbbells. For squats, try doing bodyweight ones on the wall- do a google for "wall squats". The wall helps take off some of the weight, making the movement simpler. You may find walking lunges easier than standing. I'd try that.
For time off, a week may be fine if you are starting out. I still think, though, that you could do legs 2x a week in short time once your body starts adjusting.
For example, can you take a week off every 2 months or how does it work?
Quote:
Originally Posted by yologuy01
How often can I take a break. I started working out about 2 months ago. I took a break because I couldn't really do the exercise how it's suppose to be done. I had trouble doing lunges and bodyweight squats. I couldn't properly execute them. I think I was doing too much too soon. I tried googling but it's hard to find an answer for my question.
The best approach is not to plan or schedule a break. Things happen that will cause you to have to stop working out. Covid happened and my gym shut down for two and a half months. I was only able to do pull-ups and pushups during that time. When the gym reopened, I got back into my leg workout doing squats, deadlifts and various machines. My wife was in the hospital three times, and I was in the hospital twice. These were all unplanned breaks, so no reason to plan a break.
Regarding doing exercises, it sounds like you're working out at home. I suggest joining a gym. A gym will have machines that are not difficult to do. You can learn by watching other people. It will also likely have mirrors so you can watch your form when you start doing barbell exercises.
I'm 61 and do high intensity interval training through upper body, lower body, and straight cardio 2 times a week each. If I skip a workout, I'll feel a little more sore afterwards the next time I do that routine. If I skip 2 of the same workout in a week, I'll definitely notice a strength decline.
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