I take a few days off from weightlifting training every six to eight weeks. For the safety and sustainability of health projects, the role of rehabilitation is very important. The most effective way is to maximize recovery. It is best to do strength training 2-4 times a week, each time 1 hour, and there should be a short rest between each group.
Do squats, hard lifts and bench presses three days a week, and it takes one day or more to recover between each exercise. Using light weight and precise form is a good start.
For example, you can do squats on Monday, bench press and push on Wednesday, weight-bearing exercises on Friday and hard lifts on Friday.
On days when you don't do strength exercise, add some aerobic exercise, such as walking, as a positive recovery process.
In order to make progress in strength training, you must have a plan, endurance, strength and mobility that suits your current situation. A grand plan for strength training must include recovery and a diet that you can safely control. I suggest hiring an experienced strength training coach to evaluate your current activity ability and make a work plan based on the preliminary assessment of your physical ability. Pay attention to long-term goal setting and habit formation.
I transformed my garage and backyard into a temporary weightlifting hall for weightlifting training. I also work at home and cook. I eat once a day.
I take my high-intensity activity time very seriously. There is nothing except a legitimate emergency.
I take my high-intensity exercise time very seriously. Nothing can stop me from getting rid of my favorite weightlifting time except legal emergencies.