Anonymous wrote:Two days a week isn't enough---aim for at least three, ideally four. Getting your body moving again will help with soreness, as will NSAIDS if you're really uncomfortable. It's normal to be sore when you are first starting out, and over time that will improve.

Two us enough. Better than zero

One thing I noticed at my gym is that the trainers when doing their own workouts tended to focus on squats, deadlifts, bench press, and rows.

However, when working with clients, they seemed to do a LOT of isolation exercises like flies that focus on small muscle groups and don’t provide much benefit. At the time, I wondered if they were having their clients do those exercises that they _would_ be sore and feel like they’d had a good workout.

Anonymous wrote:Another question: Does being sore make you hold on to water? I noticed my weight was up (clearly water weight) and now I just dropped 2lbs. Not sure what the mechanics are of muscle soreness/repair.

Yes it can cause you to retain some water especially if you are new to exercise.