Never sore from body weight exercises- advice?

kelseyn8593
kelseyn8593 Posts: 26 Member
in Health and Weight Loss
I started a body weight exercise routine around two weeks ago. 100 crunches, 50 leg lifts, 20 push ups, 2 minute wall sits, and a short step routine. I was only doing cardio before so my body wasn't used to anything similar. I was sore the first day, and then yesterday I did the entire routine twice. Not feeling it today at all. I'm wondering if I'm not doing the right exercises because I don't feel it the next day. Any advice?

Replies

  • darrensurrey
    darrensurrey Posts: 3,942 Member
    The problem is that unless you're seriously unfit or seriously heavy, basic bodyweight exercises will be too easy.

    Some things you can do:
    -consider holding heavy objects while doing the moves
    -do more
    -move more slowly (half the speed)
    -only move within the hardest part of the movement eg don't lock out because that's when you can rest
    -replacing the basic stuff with harder exercises (google "bodyweight exercises"); there's always a harder version of whatever basic exercise you're doing eg push ups with legs on a chair or someone sitting on your upper back.

    If you're on a tight budget: http://eserv.co.uk/irl2/how-to-build-strength-on-a-tight-budget/
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    look up the progression of the exercises you do. Trust me, there is always more challenging.

    Do your push ups with a band around your shoulders, for example or renegade rows.

    Do slow flutter kicks and scissor kicks instead of sit ups.

    Leg lifts with a plate on your lower abdomen will also make it more challenging.

    Add some burpees, jump squats.

    Yes also to moving more slowly through your workout.
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    It's normal to only be sore the first few times you do a workout, unless you change the intensity each time. You don't have to have soreness to have a good workout.
  • buffalowings78
    buffalowings78 Posts: 6 Member
    There are TONS of bodyweight exercise you can do that will leave you sore. Get a chin up bar; do your pushups with your feet elevated on the couch (or do one arm); try one-legged squats, etc. Check out LovingFit, Amanda Russel and Frank Medrano for ideas and inspiration.

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