Muscle soreness day after workout

[Anonymous]

Anonymous wrote:

Anonymous wrote:Thanks, does seem worse after a lot of sitting!
Inner thighs on fire.
No pain, no gain, right?

No, not right. Muscle soreness is not an indicator of workout quality or effectiveness.

I used to lift at a gym where the trainers would all do it, standard, compound lifts (bench press, squats, and deadlifts) for their own workouts. But with their clients they would do odd, ineffective isolation exercises that seemed designed to induce muscle soreness so clients would think they got a good workout. I saw lots of those clients never progress over several months. Meanwhile I was hardly ever sore and made steady progress with progressive overload and compound lifts.

Does this mean if I'm often sore the day after weights, I'm doing them ineffectively?

[Anonymous]

Hydration

Banana

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Thanks, does seem worse after a lot of sitting!
Inner thighs on fire.
No pain, no gain, right?

No, not right. Muscle soreness is not an indicator of workout quality or effectiveness.

I used to lift at a gym where the trainers would all do it, standard, compound lifts (bench press, squats, and deadlifts) for their own workouts. But with their clients they would do odd, ineffective isolation exercises that seemed designed to induce muscle soreness so clients would think they got a good workout. I saw lots of those clients never progress over several months. Meanwhile I was hardly ever sore and made steady progress with progressive overload and compound lifts.

Does this mean if I'm often sore the day after weights, I'm doing them ineffectively?

Short answer: no, I don’t think so. The research I’ve seen just says that la k of soreness doesn’t indicate an ineffective workout.

Some things to consider:

1. For most people, soreness lessens the longer you lift. For the first several weeks or months, it’s more common.
2. Some people are just more prone to soreness than others.
3. You may be overdoing it a bit. I used to do one really heavy leg workout per week, and I’d often still be sore by the following week. I switched to doing leg exercises 2-3 times a week (breaking up my previous single workout into multiple days) and I have less soreness and make better progress.

[Anonymous]

*lack of soreness

[Anonymous]

If starting HIIT classes made me sore, is it best to take it easier in the class or just expect that there will be a ramp up of soreness?

[Anonymous]

Yoga!

[Anonymous]

Anonymous wrote:If starting HIIT classes made me sore, is it best to take it easier in the class or just expect that there will be a ramp up of soreness?

I’d be a little careful with super intense HIIT when still sore from the previous session. You need to recover.

[Anonymous]

Gentle exercise. Avoid NSAIDS. Try an Epsom salts bath. Next strength training or HIIT workout don’t go quite so hard.

[Anonymous]

Good advice here. When doing a new exercise in a given muscle group, do not go to failure or anything close to it. If you do, will have soreness for days.

In a new exercise for a large muscle, like chest, legs, back, do half number of reps for the first day. The next time around, increase reps and/or weight. After 3 or 4 sessions, can go heavier with more reps but not have painful soreness the next days.

If the OP has been doing the exercise often, OP probably just went overboard.

[Anonymous]

A few things help me. For example, yesterday was my leg day and I upped weights so I assumed I’d be sore — and I was within a few hours.

I didn’t have time for a daytime walk, so I drank a glass a Calm. And lots of water. Also had two of the DripDrop hydration drink. So — magnesium and potassium supplementation and water. Big kale salad and baked potato for dinner.

Then I stretched before bed, and went for a long walk this morning. All but the tiniest bit of soreness in my glutes is gone.