Rowing and Lifting for Weight lifting

[Michi_222]

I'm a 33 years old, 5'0" and 205 lbs. I used to lift weights 6 days a week and got my cardio from playing roller derby up until 2 years ago when I tore my meniscus and partially tore my rotator cuff. Between the injuries and some serious stress at home, I put on a lot of weight and it's taken until now for me to get back into the gym. I row for 30 minutes (average 4500 meters) 6 days a week and would like to start weight lifting but don't know what would be best with rowing. My goal is to lose weight/lean down and get in shape. Any advice on weightlifting routines to help? TIA

[Citroen]

If you can only get 4500 in 30' then you're either a) not using a Concept2 rower or b) not doing enough with your legs (arms only rowing).

You should be much closer to 7K in 30' (the taller, HWTs will be over 8K and pushing towards 9K).

Here's some stats from the Cross Team Challenge (which is 30' for December 2018)

http://c2ctc.com/index.php?c_id=8
http://c2ctc.com/index.php?c_id=32
http://c2ctc.com/index.php?c_id=39
http://c2ctc.com/index.php?c_id=66
http://c2ctc.com/index.php?c_id=91

[blues_]

I'm sorry, I disagree that you can define and prescribe a "should" from the little bit of information provided.

Other than height and weight and a summary of some past injuries, there's very little to go on to blithely state what realistic distances and times "should" be for this individual. We don't know how long he or she has been rowing nor their level of experience.

As for weight training, OP, I would recommend concentrating on compound movements such as deadlifts, squats, overhead presses, bench presses, rows and (when able to) chins.