I never worked out before, and 2 days ago I went and worked out for 2 and a half hours. I never felt any immediate pain while I was working out, and the rest of the day my muscles just felt tired, but no pain. The next day I was really sore, especially my arms and calves, and my muscles felt really tight. Today it’s even worse, hurts to walk, and I can barely move my arms without pain. Pulled muscles? I’m 17.
You need at least a day or two of rest between weight training sessions (in your 20s and younger), two or three days (in your 30s), three or four days (in your 40s), four or five days (in your 50s)…and so on. The older you get, the longer you have to wait for DOMS (Delayed Onset Muscle Soreness) so you can repair stronger and not interfere with your healing.
You do not get stronger while just doing weight training, you get stronger doing weight training AND eating healthy (lots of carbs for the exercising as it is anaerobic and fat burning shuts down, and lots of protein for the repairing stronger) AND pushing yourself just a little bit beyond your strength, feel the burn, so you damage your muscle fiber and THEN you have to rest to repair stronger, providing that you rest long enough between sessions, but not too long or you’d lose your brand new extra muscle mass in a couple of days after the soreness is gone (muscle mass is a “use it or lose it” system as well as a “you need more, you’ll get more” system). If you do it right, you should be able to add a couple of reps each session, for the same physical effort, until you need to add more weights and lower the reps.
Listen to your body. Go gentle at first so you get an idea of your body’s capability and from there, you can go up (in weights, reps or frequency) until you reach a comfortable level of progression that fits YOU. Some people like to push harder, get more soreness, but then, they need more days to heal. Others don’t push so hard, get mild soreness, heal faster and have to do it more often.
The whole process has a lot to do about your pain threshold.
Also on those days when you’re resting after weight training and feeling a little soreness because your muscles are repairing stronger, you can rest assure that you’re burning a lot of calories even if you’re not moving…that’s the part when your body needs those extra protein to build up muscle mass.
You have to find out how many reps you can do and how much weights you can handle so you get the right amount of soreness. You want some soreness, but mild and nice not the kind where you can barely move. If you’re out of shape and you start to exercise, my advice is for you to do half of what you think you can do or you could get too much soreness.
by: Betty B
on: 29th June 11