How sore are you supposed to be after lifting?

[Anonymous]

I am a midlife woman who is pretty fit cardio-wise but just started lifting heavy weights with a trainer for the first time. I am pretty sore for 2-3 days afterward and don’t like that. Is this just what it’s supposed to be like?

[Anonymous]

The more you lift, the less sore you will be.

If you keep continuing, the sore effect with significantly lessen.

[Anonymous]

*will significantly lessen

[Anonymous]

I've lift consistently for years and I'm not sore at all after workouts. If I have to take a week or two off here and there for an injury, I'll be a little sore after my first few workouts but then it's done. With that said...if you are new to working out and you over do it, the soreness could be really really bad. Soreness is usually determined by the difference in volume and intensity. I remember one time, I did a new workout that I've never done before. Lots of core and my abs were so sore the next day, it hurt to breathe. Literally every breath hurt a little. Deep breaths hurt alot. Getting up from sitting or lying or even changing position while lying hurt. Lasted like 3 days. So the answer is...you are never "supposed" to be sore but whether or not you are sore....depends on your experience, consistency, volume, intensity, etc.

[Anonymous]

You can look up DOMS online

[Anonymous]

I lift every week and every week I’m sore. I wish it wasn’t that case but since I’m only lifting heavy once a week and do different muscle groups, I think it is what it is. I’ve lifted consistently for over a year

[Anonymous]

I would tell him to cut back or find someone else. If you're that sore, you're not going to want to continue. That's not helpful at all, and is actually counter-intuitive. I went to a trainer once and was sore for a week, I canceled all future appointments, and scheduled with someone else and she was amazing.

[Anonymous]

Something that helps me is to foam roll after a super hard workout, but it has to be done that day, if you sleep on it’s too late. It also might be too heavy for you just starting. Try to pinpoint if there is a specific exercise that hurts in particular.

[Anonymous]

You have to experiment. When I first started I grabbed the same weights as the other women (who were experienced) and felt like I was going to die a couple days later. Scale back on the weight until you only feel a tiny bit sore. When you don’t feel sore at all it’s time to up your weight.

[Anonymous]

Same demographics. I started strength training classes (half weights, half floor core exercises) mid-December, twice a week. If I’m barelyt sore the next day, I tell myself I should have pushed harder, and I do push harder the next session. The first week was hilariously rough. I couldn’t move any muscle for over a week.

[Anonymous]

I feel like that was me after starting lifting for maybe 2-3 months. Then suddenly one day I realized, "hey, I haven't been sore in a while." Now it's very rare.

Highly recommend making sure you're doing core strengthening and stabilisation exercises and also try to distinguish between "I worked my muscles but they're getting stronger" sore and "I'm injuring myself" sore.

[Anonymous]

Doing easy cardio afterwards and daily creatine will help.

[Anonymous]

That was me 2yrs ago. If you keep it up regularly, it will get a lot better.

[Anonymous]

I am 59 and have been lifting since I was 14. What is different now is that my joints don't always want to lift as heavy as my muscles. So just pay attention to that, and take it easy if you strain your knees or wrists or shoulders. And stretch more now than ever.

[Anonymous]

I always have muscle soreness, always. It disappeared when I went on a GLP1. It was something I haven't seen reported much but it was a positive side effect!