SO SORE

gabalabs

I tried using the search feature with no luck (I think it must be broken).

I've been trying to add resistance training into my workouts, but it's really messing me up. I've already been bad about working out consistently since I'm not really in a training cycle for a race and it's so stupid hot and muggy outside. I've been trying to do some of the prep week workouts/week one workouts from Kayla Itsines. I've found them to be a little too intense for me (at least the week one workouts), so I cut them in half. Even still I get such bad DOMs that I can't do anything (seriously, standing up and sitting down are a struggle) for about three days. I feel stronger, but it seems obscene that I can't even do 15 minutes of resistance training without being out of commission for three days. It's so, so hard to stick to a calorie goal (even set at 0.5 lbs a week) without being able to workout, so I start to feel really down about it all.

Any tips, ideas, or other insights!?

Marcus_2015

Well, something is not right... either you are going to heavy, your diet is way off, or you have a physical problem that you need to see a medical doctor about.

Not sure what your workouts are, but in general, you should be able to to a set of 10 of anything with some difficulty on the 8-10th reps - and do three sets. I am talking about weightlifting now, though.

Are you getting enough protein? Are you taking any potentially muscle affecting meds (like statins)? Have you tried hot baths after your workouts?

I have not bought the bikini body workout so I am not sure what your workouts entail.

R

Drewlssix

How many reps and sets are you doing? If they are in the double digit range you are in the bodybuilding range and you WILL feel the burn after.

Look into a simple 5X5 program. No more than 5 reps per set and 5 sets. That's a total of 25 reps for each movement with atleast 1 rest day between.

Because the reps are fewer you will lift heavier but you won't get the "burn" associated with larger volumes of work.

rmitchell239

If you have never worked out much, or are just beginning again after a long period of time being sore yes REALLY sore is likely normal, Barring you.have no medical conditions. This also depends on the intensity you are doing. Id suggest sticking with 10 to 15 min and working out different body parts. Dont work the muscle again if its sore, you are repairing. First decent squat workout back took me a week to recover from and stairs and the toilet were killer for the first 4 days. So...1 squat day a week for the first month, 2 for the second, then off to xfit where I basically squat daily. You can do this!! I have also trained before so you may need to go even more slowly.

gabalabs

Thanks everyone!

The reps vary. The workouts are set up with 8 exercises of various reps split as two circuits, each of which is supposed to be performed twice for seven minutes each time. I've been doing each once when I go.

I'm not new to working out, but I am new to resistance training. I didn't think it would be so bad!! I ran/walked a marathon in January and aside from the fact that I injured myself running this is kicking me way harder!!!

Walter__

If you're new to lifting and start doing it consistently then you might experience DOMs for 2-3 weeks until your body gets used to it.

That's how it was for me the first time I started lifting and then the second time when I took a year off from it.

Just stick with it and it'll get easier. Now I'm never sore.

Oh yea staying hydrated and stretching helps.