How long are you sore?

pothosgirl

I just started crossfit and plan on going mon thru Friday. I am very out of shape and did half the exercises of everyone else and it is difficult to walk. How long does it take for this feeling to subside?

Machka9

If I've really overdone a new exercise ... about 3 days, but it gets better as I go along. It also feels better if I stretch in a hot shower, ensure I'm hydrated, and go for walks.

JonDrees

When you start a new program it could take up to a week to recover completely. In normal circumstances, it should only last 1-3 days.

canadianlbs

first time i did 'circuit training' with the first lunges and squats that i've ever heard of, it took me two weeks. but i was 48, eating 1200 calories maximum, had no interest in protein and i continued to ride a 24km round trip every weekday that included about a mile at an 8% gradient. i didn't do my recovery any favours.

now that i'm used to strength training three times a week, any soreness usually takes 24 hours to come on and i'm usually back in business after 24 more. your body gets used to it. your brain also gets used to not letting your body do way over-challenging stuff that will lay you flat for a week.

SideSteel

I would suggest doing much less per-session (fewer reps, greater distance from failure, fewer exercises) but going frequently if your preferences and schedule allows. You'll induce the repeated bout effect earlier which is protective against soreness at least to some extent.

Gradually increase your training volume (do more) over time and you'll be much better off compared to doing a lot, infrequently.

pothosgirl

Sidesteel I like your recommendation to go often with less work in the beginning and gradually increase training. I want this so bad and I think going more frequently will help make it a habit.

Gimsteinn1 you look fabulous! Thanks for the advice!

1coolmofo

Depending on the intensity 2-3 days. As previously stated stretch before and after work out Also keep hydrated. I started taking ZMA supplement to aide in recovery and sleep. Took 2 the first time while so sore I could hardly move my arms and woke up 90% better. Check and see if that is an option for you. It is,cheap and readily available.

Sp1tfire

After intense leg day, it takes up to 2 full days (not including the remaining portion of the day after I worked out) for me to be able to sit comfortably again. For arms it's 1-2 full days for me depending.

SideSteel

pothosgirl wrote: »

Sidesteel I like your recommendation to go often with less work in the beginning and gradually increase training. I want this so bad and I think going more frequently will help make it a habit.

Gimsteinn1 you look fabulous! Thanks for the advice!

I know you attempted to do this by doing "about half" of what the class did, but I'd do even less than that. Considerably less given your level of soreness.

For reference, when I am coaching a new trainee I start most people out with 1 set per exercise and about 4 to 5 different exercises for the first week.

If it's an experienced trainee who is returning after short break I might start with 2 sets per exercise.

And I will have them leave MULTIPLE reps "in the tank" at the completion of each set, or in other words training NOWHERE NEAR failure in the first week.

Somewhere between weeks 2 and 4 depending on feedback I will add another set. Anywhere from week 3 to week 5 typically I would expect people to be at a more reasonable training volume and slightly higher intensity (perhaps 2-4 reps from failure on most sets and occasionally 1 to 2 reps from failure).

Basically what I'm getting at is that you ease people into it.

Week 1 should be practice for the most part. You are preparing yourself for regular training in the upcoming weeks.

AnvilHead

SideSteel wrote: »

pothosgirl wrote: »

Sidesteel I like your recommendation to go often with less work in the beginning and gradually increase training. I want this so bad and I think going more frequently will help make it a habit.

Gimsteinn1 you look fabulous! Thanks for the advice!

I know you attempted to do this by doing "about half" of what the class did, but I'd do even less than that. Considerably less given your level of soreness.

For reference, when I am coaching a new trainee I start most people out with 1 set per exercise and about 4 to 5 different exercises for the first week.

If it's an experienced trainee who is returning after short break I might start with 2 sets per exercise.

And I will have them leave MULTIPLE reps "in the tank" at the completion of each set, or in other words training NOWHERE NEAR failure in the first week.

Somewhere between weeks 2 and 4 depending on feedback I will add another set. Anywhere from week 3 to week 5 typically I would expect people to be at a more reasonable training volume and slightly higher intensity (perhaps 2-4 reps from failure on most sets and occasionally 1 to 2 reps from failure).

Basically what I'm getting at is that you ease people into it.

Week 1 should be practice for the most part. You are preparing yourself for regular training in the upcoming weeks.

Crossfit tho...

Gamliela

I hope someone who does crossfit will share their experience with healing time with you soon!

lorrpb

If you go 4-5x per week, you will probably be sore all the time!

getupforchange

Day two is always the worst for me. If I do something new on a Monday, Tuesday will be okay but Wednesday I'll be crying haha! After that it goes away pretty much overnight.

neilhoopy

Keep at it ..don't give up..being sore means your giving it your all..it will last a day or 2..won't be long and you will be doing all the exercises

Misspinklift

Days. And I been exercising for almost 3 years.

doughd2

Three year Crossfitter here. When I first started, that "hit by a bus" feeling lasted two weeks or so, I'd say. And I was going into it in relatively good shape, but new to barbell work. I'd scale back for the first few weeks with how many days you go, and when you start feeling less terrible after the workouts, ramp up the number of days. I go every day now and soreness doesn't usually impact anything for me now. I feel it, but nothing awful. (Sure, there are some workouts that get me for a couple days, but it's not the norm) I've gotten to be a good judge of when to give it my all and when to take dial back the intensity some days.

Muscle_for_Fitness

If you are that sore, you should scale back even more for the first week and progressively work your way into it. After a few weeks, you won't feel near the soreness. If you try to go too hard right away, you are going to skip the next 4-5 days due to soreness and your body will be just as sore after that workout.

ejsilvi

pothosgirl wrote: »

I just started crossfit and plan on going mon thru Friday. I am very out of shape and did half the exercises of everyone else and it is difficult to walk. How long does it take for this feeling to subside?

Well if u are that out of shape then a 3 day workout may be better to start make sure you get enough protein in too at least body weight in grams of protein so if u r 130 then u should get at least a 130 grams of protein... also Tiger Balm is Great too I swear by it ...

stelly76

I used to get all hyped up about exercising again after I hadn't done it for awhile. I'd go in all balls to the wall and be too exhausted and sore to want to do it anymore. Now I start slow and steady and work up to the more difficult classes and exercises. It takes patience, but it's worth it.

liftorgohome

2 days after leg day kills me, every week.

stelly76

tjkita wrote: »

2 days after leg day kills me, every week.

I'm a second day sore person, too.

thieambe

I wouldn't suggest five days a week right now or it's going to burn you out. When my husband and I started we did 5 lunges and could barely walk for days. It gets better, but it took us over a month to stop feeling as sore after the WODs.

thieambe

Studies have been shown with high interval training like CrossFit, that after 3 days of training your body is physically unable to give it your all. Serious fatigue. Many Hardcore CrossFitters go three days on, one off. It will wear you out if you're not careful. You want it to be fun

SideSteel

thieambe wrote: »

Studies have been shown with high interval training like CrossFit, that after 3 days of training your body is physically unable to give it your all. Serious fatigue. Many Hardcore CrossFitters go three days on, one off. It will wear you out if you're not careful. You want it to be fun

I'm honestly fascinated that this has been studied! Do you know the name of the study or where I could find it? Have you seen it?

Let me know please. If you have it please link it.

Thanks!

YaGigi

I'm sore for 1-2 days. But I've been going to sauna a lot after my gym time. Hot sauna and then cold water pool. Not sure if its accountable for me not being sore lately.

novio50

from leg day about 5 days, from the other body parts about 3. You get used to it, but I didn't ride the stationary bike when I got done doing my heavy squats so I'm more sore than normal.

cwolfman13

pothosgirl wrote: »

I just started crossfit and plan on going mon thru Friday. I am very out of shape and did half the exercises of everyone else and it is difficult to walk. How long does it take for this feeling to subside?

DOMs will subside, but you may want to start a little slower than 5 days per week right out of the gate. Even if you're fit, rest and recovery are important.