Gym training - when does it stop hurting?
Discussion
I started training earlier this year, focus is mainly on strength, initially one session a week with a PT, currently at 3 monday, wednesday and friday, Doing push, pull and then core.
I am happy enough with my progress, certainly getting much stronger, I managed a 110kg deadlift just over a week ago, did a 110kg dead stop row yesterday my PB on the leg press is 300kg and I am up to 85kg bench press.
My issue is that I seem to hurt all the time, I had a week off last week and muscles were still sore-ish by the time I started again on Monday.
I am 50 6'2" and 19st the last 3 years have been very sedentary, before that I had a trainer once a week that was fitness focussed so we never really did much strength work (I have never bench pressed before this year) and then I would be sore for a day or so max after a session - I got down to 17st then.
I've lost about half a stone since starting this year, diet is almost no carbs, plenty of protein and fats - lots of green veg. when i tracked calories for a month earlier this year i was at around 1500 a day weekdays and then 2500-3000 a day over the weekend with wine and a take away (or two) I have now cut out the weekend take aways and having less wine.
Recovery has improved since I started, the day after my first session i could barely walk! I am just expecting too much for a man of my age?
Simon
I am happy enough with my progress, certainly getting much stronger, I managed a 110kg deadlift just over a week ago, did a 110kg dead stop row yesterday my PB on the leg press is 300kg and I am up to 85kg bench press.
My issue is that I seem to hurt all the time, I had a week off last week and muscles were still sore-ish by the time I started again on Monday.
I am 50 6'2" and 19st the last 3 years have been very sedentary, before that I had a trainer once a week that was fitness focussed so we never really did much strength work (I have never bench pressed before this year) and then I would be sore for a day or so max after a session - I got down to 17st then.
I've lost about half a stone since starting this year, diet is almost no carbs, plenty of protein and fats - lots of green veg. when i tracked calories for a month earlier this year i was at around 1500 a day weekdays and then 2500-3000 a day over the weekend with wine and a take away (or two) I have now cut out the weekend take aways and having less wine.
Recovery has improved since I started, the day after my first session i could barely walk! I am just expecting too much for a man of my age?
Simon
My legs are often very sore after a leg day, upper body less so if it does get sore then it's that good kind that just lets you know you did put some effort in but my legs really hurt and feel weak for a few days, I'm a similar age to you.
I have started to reduce the weight training and add in mobility sessions as my goals are to maintain some muscle and improve my mobility/posture, which is/was very poor and I'm sure that has an impact on my recovery from and performance during leg day, my hip flexor/hamstrings were like concrete.
But I don't use anywhere near those weights you quote on leg press but I'm 6 stone lighter and weaker so I couldn't.
I suffered with this for about 6 months when I started doing a lot more weight training. Previously I did lots of running, HIT Training, Football.
As others have said try stretching more after workouts. I found doing some recovery workouts in between harder workouts has helped massively. I focus on mobility in these, foam rolling helps as well.
Another thing I found helped is going for a decent walk on none gym days. I struggled with this at one point as my legs were sore but again overtime it’s helped.
Keeping hydrated after workouts also seems to make a difference. If I don’t drink enough water I notice some of the soreness coming back especially after a leg session.
As others have said try stretching more after workouts. I found doing some recovery workouts in between harder workouts has helped massively. I focus on mobility in these, foam rolling helps as well.
Another thing I found helped is going for a decent walk on none gym days. I struggled with this at one point as my legs were sore but again overtime it’s helped.
Keeping hydrated after workouts also seems to make a difference. If I don’t drink enough water I notice some of the soreness coming back especially after a leg session.
I suffer with DOMs that never seem to go away, I started to realise this was not normal when training with a partner who fully recovered a few days after exercise where as mine lasted the full week until we trained again.
Things that help, ranked in order of most to least helpful (I am not a professional anything just a weekly gym user for the past 14 years)
1.Sleep 8hrs+
2.Protein intake - at least 2 meals with protein + 2 shakes per day
3.Stretching before & After work out properly, I use the big elastic bands & rollers now as well.
4.Supplements - Omega 3,6,9 , CLA, BCCA, Cissus
5.Training legs heavy - I was told that when you train legs heavy your body releases all sorts of recovery inducing goodness as they are such a big muscle group.
Things that help, ranked in order of most to least helpful (I am not a professional anything just a weekly gym user for the past 14 years)
1.Sleep 8hrs+
2.Protein intake - at least 2 meals with protein + 2 shakes per day
3.Stretching before & After work out properly, I use the big elastic bands & rollers now as well.
4.Supplements - Omega 3,6,9 , CLA, BCCA, Cissus
5.Training legs heavy - I was told that when you train legs heavy your body releases all sorts of recovery inducing goodness as they are such a big muscle group.
That is really useful info, one thing I really suffer from is poor sleep, usually get 5-6 hours a night and have been this way for most of my life.
So more water, stretching, more activity on non gym days and have a look at some of those supplements (I already take vit D, B12, Zinc and magnesium alongside a generic multi-vit.
thanks guys some useful stuff in here that hopefully will help me a bit.
Simon
So more water, stretching, more activity on non gym days and have a look at some of those supplements (I already take vit D, B12, Zinc and magnesium alongside a generic multi-vit.
thanks guys some useful stuff in here that hopefully will help me a bit.
Simon
When do you start to get all the energy people say working out gives you?
I cycle regularly (50-100km per week and can do 100km 1000 metre climbing in a single ride fine on road or off-road on xc bike) but I always feel totally drained of energy when I'm not on the bike, like I just want to stay in bed.
Garmin mostly says I'm productive or maintaining, and BMI average for the year is just under 25.
I cycle regularly (50-100km per week and can do 100km 1000 metre climbing in a single ride fine on road or off-road on xc bike) but I always feel totally drained of energy when I'm not on the bike, like I just want to stay in bed.
Garmin mostly says I'm productive or maintaining, and BMI average for the year is just under 25.
simon_harris said:
Pain is not an accurate description, sore or tender would probably be better.
I have spoken to my PT, his advice is to back off and take it easier (and the whole stretching thing) and build up slower.
However you describe it, it's not normal and you're right to look to address it.I have spoken to my PT, his advice is to back off and take it easier (and the whole stretching thing) and build up slower.
That sounds like a good place to start.
Bryanwww said:
When do you start to get all the energy people say working out gives you?
I cycle regularly (50-100km per week and can do 100km 1000 metre climbing in a single ride fine on road or off-road on xc bike) but I always feel totally drained of energy when I'm not on the bike, like I just want to stay in bed.
Garmin mostly says I'm productive or maintaining, and BMI average for the year is just under 25.
All the reading I have been doing says the more active you are the more active you will want to be, not found that yet either I cycle regularly (50-100km per week and can do 100km 1000 metre climbing in a single ride fine on road or off-road on xc bike) but I always feel totally drained of energy when I'm not on the bike, like I just want to stay in bed.
Garmin mostly says I'm productive or maintaining, and BMI average for the year is just under 25.
I still have days when I'm sore, and ive trained with weights for over thirty years now. I trained legs yesterday and they are fine today. Top of back where the bar sits and around my middle are sore today, legs will kick in tomorrow, why? Because I increased my squat by another 10kg. I find that legs recover quite quickly because you are suing them all the time, but that core pain and upper back will linger for a good few days, then I'll deadlift and the process will start over.
For me, if you are increasing weight or reps every workout, you will always have a bit of recovery pain. If you do the same thing day in day out, and why would you, your body will acclimatise and your recovery pain will diminish. If you are making gains each workout or each week, you are tearing muscles down and rebuilding them every week, a process that by definition will involve some pain.
For me, if you are increasing weight or reps every workout, you will always have a bit of recovery pain. If you do the same thing day in day out, and why would you, your body will acclimatise and your recovery pain will diminish. If you are making gains each workout or each week, you are tearing muscles down and rebuilding them every week, a process that by definition will involve some pain.
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