k so I’m an admittedly fairly weak person. not a lot of muscle on these bones, but trying to improve it.
while I keep healthy in other ways (10k steps every day, usually with a run thrown in) getting into like basic weight shit has completely destroyed me. I did a leg routine for beginners I found online and I couldn’t sit down easily for several days. later, even doing very, very basic lifts with no weight, like just the bar, left me sore for fucking days.
so, 1) will this stop, and 2) is there something I’m doing wrong? I have a good diet Supplemented with a multivitamin, and I drink a shitton of water every day. Help!
Yes it's normal, but at the same time you don't have to destroy yourself every workout. Consistency is more important imo.
okay, I’ve been waiting for the soreness to go away, which is putting sizeable time between my workouts. I’ll tough it out and stop that — would prefer to have a routine anyway. thank you.
I hate to be a pedant, but it's Delayed Onset Muscle Soreness.
It's normal, as long as it's your muscles and not joints that are hurting, and will get better as you get stronger. Stretching after the exercise can also help.
beta-alanine is pretty popular for pre-workout (often mixed with caffeine, enhances blood circulation), creatine is for general muscle mass and a bit of strength (just causes your muscles to retain more water, for the most part)
@OP, are you getting enough protein? If you're generally very light, you may have eating habits that impede your regeneration without being aware. Maybe try eating a bit more? If that's definitely not it, your sinews probably need to adjust (which takes longer than for muscles), so don't overdo it in the reps department and just give yourself some time. If they become inflamed, you might be out of order for a week or more, so overall: less is more (until you feel like you've adjusted) - focus on building a sustainable routine, then slowly increase intensity and volume until you are in a good spot (your body will tell you either way)
@OP, are you getting enough protein?
this was huge for me, for sure worth looking into.
adding more protein to my diet right now. don’t want to focus too much on what I eat, but I can totally up the protein. thanks so much.
I get that, good luck out there. But never forget the old adage; 30% of muscles are made in the gym, 70% in the kitchen (which is not true, 100% are made in bed lol, but you get the point)
plenty of water and protein, maybe not enough stretching. I’ll add that to the equation. thanks.
Normal for starting out, yes it gets better. You’ll always be a little sore the day after lifting, but it’s much worse and longer lasting the first few times.
Everyone has said lots of good things, I just want to reiterate that as long as it's your muscles and not your joints, you will be okay. It will hurt but the next one won't hurt as bad. As also mentioned, eat more than you would usually (especially beans/lentils/tofu /fish) and try to get enough sleep if you're able. Keep lifting, keep adding weight to the bar, and get stronger comrade. We will be here for you.
I sleep pretty poorly, this may have something to do with it. thanks so much — will keep you updated on my progress!
Your first few lifts/workouts are going to leave you messed up for a few days. I would only start to worry if it hurts more than five days out. After your second or third session though you should recover much quicker, within a day or so. It's because you're reengaging muscles that haven't been used in that way for anywhere near that intensity, as well as specifically targeting muscles rather than using multiple muscle groups. How many times do you do 3x10 squats with 45 pounds (or whatever your routine is) outside of lifting? Probably never, and that's why it hurts to sit down.
Don't put off lifting again even if it hurts. It won't get any worse than your first day. You can mitigate it a little by warming up, cooling down (I usually just walk home after), icing or taking a short cold bath asap after your lift, applying heat later, regularly stretching the muscles you exercised, eating enough food, and drinking enough water. Like I said though, within two weeks of doing your routine you'll be recovering within 48 hours and outside of the warmup, occasional stretching, and getting enough food and water, you shouldn't need to do the other stuff.
thank you for this. all noted. will keep working at it and keep you folks updated.
Try doing a less high intensity exercise to build strength and flexibility. Dance, especially ballet or baroque is good for this.
