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Sore after every workout?



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CHERIMOOSE
Posts: 370
1/2/13 11:19 P

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Yes, my body does feel stronger, but I constantly feel sore... What am I doing wrong?
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You didn't give much info on your program, but i'm guessing you're either doing too many sets per muscle group, or you're working each muscle group only once a week. Either of those can lead to excessive soreness. Try doing a full-body workout every 2-3 days, with each workout comprised of 3-4 sets of legs, 2 sets chest, 2 upper back, 1-2 shoulders & arms, and 1-2 core sets. That's all it takes.



BATYAM1
SparkPoints: (566)
Fitness Minutes: (60)
Posts: 2
1/2/13 10:50 P

Thank you all for your quick replys. I'm new to this site and it's really nice to meet you all!



SASAHAMMER
Posts: 129
1/2/13 12:50 P

Goes with the territory. I've been strength training for 2 1/2 years 3-5 times a week depending on the split I'm using and am sore all the time. Make peace with it and get used to it. Find things that help you feel better mentally and physically after tough workouts. I love the foam roller for soreness and occasionally have a massage when I feel really tight. Eat plenty of protein and healthy complex carbs, stay hydrated, and get ample sleep to help your muscles grow and recover.



MOTHERBOARDER
Posts: 4,749
1/2/13 11:03 A

I've been perpetually sore for almost 40 years now. it won't kill you!



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/2/13 7:56 A

Hi BATYAM1,

One thing you may want to try is refueling ASAP after your workout session with a little protein and some carbs--say an apple with peanut butter, Greek yogurt and a small banana, even a protein shake. The sooner you refuel the quicker the availability of the nutrients to the working muscles. And don't forget about hydration, too. One thing that has not been shown to lessen soreness is stretching, however, it is still an important part of your exercise routine.

And lastly, make sure you are allowing at least 48 hours of recovery between working the same muscle group. Your body needs time to fully repair the muscles before you start up again.

I hope this helps!

Coach Nancy



HARDROCKER1
SparkPoints: (2,070)
Fitness Minutes: (1,140)
Posts: 351
1/2/13 5:57 A

I would try mixing things up, don't work the same muscle groups all the time, and adjust the weight settings, if your weights are too heavy you will constantly be sore, lighten them up a bit, target different muscle groups at each workout and take a day of rest after heavy weight lifting, stretching is good, before and after. Also, make sure you are getting enough protein.

Blessings, Michelle



BUBBLEJ1
SparkPoints: (21,955)
Fitness Minutes: (20,943)
Posts: 2,800
1/2/13 2:17 A

I love the sore feeling I get after lifting weights! Makes me feel awesome.

BUT are you stretching enough after your workout? I hold each stretch for at least 20 seconds (was once told that was the minimum I should aim for). I notice that I am less sore after a good stretch.



BERRY4
SparkPoints: (123,636)
Fitness Minutes: (83,214)
Posts: 6,368
1/2/13 2:08 A

There can be a variety of reasons for soreness...
I know that until I worked on my imbalances with a trainer, I was sore more often than not. In fact I was constantly complaining about DOMS.
But I also felt that as an older woman (over 50), that if I didn't use it, I would lose it--so I've persisted.

How do you set up your "program" of what you lift, what areas you target, how much weight, etc.?? Form is REALLY important. You don't have to lift quickly (say, to get it done). Slower is better. How many sets? reps?
Keep working at it and don't give up! It IS worth it! emoticon



BATYAM1
SparkPoints: (566)
Fitness Minutes: (60)
Posts: 2
1/1/13 11:05 P

I have always been active. But, I spent most of my time busy with cardio and never really engaged in any strength training. About three months ago I strarted to do weights regularly three to four times a week. Yes, my body does feel stronger, but I constantly feel sore. It's really no fun and it makes me want to stop the weights and just go back to running. What am I doing wrong?



 
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