Tips after weight training workouts

SHHitsKaty

I just started working out with a trainer this week and boy is he giving me my money's worth. I absolutely love it because I finally feel like I'm working out and doing something plus I have someone there making sure I am using the correct form during weight training but I am pretty darn sore.

Any tips for post work for helping relieve some of the soreness??

wellbert

more exercise

sarahrbraun

I just started working out with a trainer this week and boy is he giving me my money's worth. I absolutely love it because I finally feel like I'm working out and doing something plus I have someone there making sure I am using the correct form during weight training but I am pretty darn sore.

Any tips for post work for helping relieve some of the soreness??

Make SURE you stretch afterwards. Ask the trainer to show you what kind of stretches to do.

About a month ago I started lifting. The second week my quads were SOOO sore. I went in one day and asked the trainer if the fire in my quads would EVER cease. He asked me about my warm up and stretching routine. I warm up with 30-40 minutes on the treadmill...but wasn't doing any stretching. He showed me where there was an area with mats and wall charts of stretches. Literally starting the day after I began stretching, my muscle soreness is only 25% of what it used to be, despite the fact that I lift heavier every week ( including leg pressing 218#)

SHHitsKaty

Awesome! Thanks! I am not nearly as sore as I thought I would be honestly, which I guess is a good thing because I suppose I'm still in shape more than I thought but certain muscles (like my triceps) that I never use are feeling it.

Chief_Rocka

You're paying the trainer, you should probably ask him.

Stretching, foam rolling, hot baths, active recovery. Generally speaking, soreness decreases with experience.

jasonp_ritzert

Ice cold baths work for me. It's painful, but all you have to do is run cold water into your tub and sit there as long as you can handle. The theory is that by cooling down your extremities that quick, that when you get out the warm rush of blood from the rest of your body will help relieve the pain. Seems to work for a lot of professional athletes and I like it, even though it does suck to get in ice cold water. The key afterwards is to let your body warm up naturally, don't go hop into a hot shower right after. Let the warm blood do it's work.

girlinahat

my trainer told me hot baths were NOT a good thing, as they allow the muscles tears to continue bleeding. I have no idea if that's true. He was recommending ice baths.........

I feel you pain though. First session after inactivity - could barely lift my arms above my head. After leg work? Can barely walk - and every time I get up from my seat I have to ease myself into a straight position.

Stretching and more exercise I think is key. Sure it'll hurt, but it will help. I am trying to keep moving around a fair bit to stop myself from seizing up.

Chief_Rocka

my trainer told me hot baths were NOT a good thing, as they allow the muscles tears to continue bleeding.

:huh:

dtf88

You'll get used to the soreness, your body is adapting to the load you are putting on your muscles. However, the more volume( sets+reps+weight) the longer your recovery time, so as you progress in sets/reps/weight, keep this in mind. Make sure you are getting adequate protein (many say 1lb/bw) and enough carbs pre workout, unless training in the morning before food is your thing. Also try to incorporate mobility exercises into your routine, or at least put away some time during the week; it should help activate your muscles before training and ensure that they are effectively used during training. Examples would be foam rolling and stretching with bands, cycling, yoga, the list goes on... A hot shower always feels great afterwards too!

SHHitsKaty

You're paying the trainer, you should probably ask him.

Stretching, foam rolling, hot baths, active recovery. Generally speaking, soreness decreases with experience.

Cool answer. Was planning on doing that but as I won't see him till later and there is probably more than one way of relieving the pain, I assumed I could get varying ideas.

jacksonpt

stretching, active recovery, foam rolling, epsom salt baths.

SHHitsKaty

You'll get used to the soreness, your body is adapting to the load you are putting on your muscles. However, the more volume( sets+reps+weight) the longer your recovery time, so as you progress in sets/reps/weight, keep this in mind. Make sure you are getting adequate protein (many say 1lb/bw) and enough carbs pre workout, unless training in the morning before food is your thing. Also try to incorporate mobility exercises into your routine, or at least put away some time during the week; it should help activate your muscles before training and ensure that they are effectively used during training. Examples would be foam rolling and stretching with bands, cycling, yoga, the list goes on... A hot shower always feels great afterwards too!

I actually do pilates once a week, not sure if that can count.

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

shirleygirl910

I like the soreness. It tells me I'm on the right track. My husband who goes to the gym 5-6 times a week and has been doing this for years, just looks at me like I'm crazy, but I haven't been at it as long as he has and I have to tear down to build up. I'm liking the results. Soreness is a trophy to me.

jacksonpt

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

I can't see your dairy... What is your protein goal? Why do you struggle? Just not used to eating that much protein? Dietary concerns/restrictions?

dtf88

You'll get used to the soreness, your body is adapting to the load you are putting on your muscles. However, the more volume( sets+reps+weight) the longer your recovery time, so as you progress in sets/reps/weight, keep this in mind. Make sure you are getting adequate protein (many say 1lb/bw) and enough carbs pre workout, unless training in the morning before food is your thing. Also try to incorporate mobility exercises into your routine, or at least put away some time during the week; it should help activate your muscles before training and ensure that they are effectively used during training. Examples would be foam rolling and stretching with bands, cycling, yoga, the list goes on... A hot shower always feels great afterwards too!

I actually do pilates once a week, not sure if that can count.

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

Pilates are great for mobility/flexibility. Do you take a protein supplement? Whey protein will make it easier to hit your protein needs without having to cook. I use vitamin shoppe pro 24, or Optimum Nutrition 100% gold standard. Preparation is key too, usually on Sunday's and Wednesday's I'll cook up a bunch of Chicken Breast/ other meat

anil8er

Ever take a cycle class? You have a warm up and cool down period followed by stretching.
This is the same when using weights.
You have a 45 minute window to drink or eat a high protein meal to replenish the muscle fibers you just broke down.
Also potassium and electrolytes will help with soreness recovery.

SHHitsKaty

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

I can't see your dairy... What is your protein goal? Why do you struggle? Just not used to eating that much protein? Dietary concerns/restrictions?

I just don't seem to eat much protein. Whatever it is I'm picking to eat, doesn't have a lot or hardly any. That's why I struggle. My daily goal is 54 (I'm assuming grams) of protein, currently I'm only at 18 for today. I'd say I get anywhere from 40-50 grams average but there are days where I eat enough or more than my daily amount MFP has given me.

I definitely don't have any dietary restrictions or concerns regarding it. I just need to find ways of adding it to my meals.

SHHitsKaty

You'll get used to the soreness, your body is adapting to the load you are putting on your muscles. However, the more volume( sets+reps+weight) the longer your recovery time, so as you progress in sets/reps/weight, keep this in mind. Make sure you are getting adequate protein (many say 1lb/bw) and enough carbs pre workout, unless training in the morning before food is your thing. Also try to incorporate mobility exercises into your routine, or at least put away some time during the week; it should help activate your muscles before training and ensure that they are effectively used during training. Examples would be foam rolling and stretching with bands, cycling, yoga, the list goes on... A hot shower always feels great afterwards too!

I actually do pilates once a week, not sure if that can count.

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

Pilates are great for mobility/flexibility. Do you take a protein supplement? Whey protein will make it easier to hit your protein needs without having to cook. I use vitamin shoppe pro 24, or Optimum Nutrition 100% gold standard. Preparation is key too, usually on Sunday's and Wednesday's I'll cook up a bunch of Chicken Breast/ other meat

My trainer told me that I shouldn't use Whey protein and just start by trying to eat foods that are good for you and higher in protein instead. He said with those that use whey protein they normally end up getting more protein than they should be.

And lets be honest, I'm not over here power lifting or anything, lol. But I know everyone has different ideas of how people should do things, which is why I like to come on here, because what one trainer says, another might say the exact opposite.

TennisQtpye

More exercise! A cold dip if your gym had it

SHHitsKaty

Ever take a cycle class? You have a warm up and cool down period followed by stretching.
This is the same when using weights.
You have a 45 minute window to drink or eat a high protein meal to replenish the muscle fibers you just broke down.
Also potassium and electrolytes will help with soreness recovery.

I have not, I've wanted to but I tried a spin bike once and couldn't feel my vuh jj for an hour afterwards, that was enough for me, LOL. Those seats are not pleasant.

But thank you for the information and suggestions!

jacksonpt

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

I can't see your dairy... What is your protein goal? Why do you struggle? Just not used to eating that much protein? Dietary concerns/restrictions?

I just don't seem to eat much protein. Whatever it is I'm picking to eat, doesn't have a lot or hardly any. That's why I struggle. My daily goal is 54 (I'm assuming grams) of protein, currently I'm only at 18 for today. I'd say I get anywhere from 40-50 grams average but there are days where I eat enough or more than my daily amount MFP has given me.

I definitely don't have any dietary restrictions or concerns regarding it. I just need to find ways of adding it to my meals.

Eat dead animals.... whatever kind you like. A good steak or chicken breast will have half (or more) of your daily requirement. Milk has more than you might think (especially if you put a scoop of whey (or 2) in it).

cbeutler

Foam roller

SHHitsKaty

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

I can't see your dairy... What is your protein goal? Why do you struggle? Just not used to eating that much protein? Dietary concerns/restrictions?

I just don't seem to eat much protein. Whatever it is I'm picking to eat, doesn't have a lot or hardly any. That's why I struggle. My daily goal is 54 (I'm assuming grams) of protein, currently I'm only at 18 for today. I'd say I get anywhere from 40-50 grams average but there are days where I eat enough or more than my daily amount MFP has given me.

I definitely don't have any dietary restrictions or concerns regarding it. I just need to find ways of adding it to my meals.

Eat dead animals.... whatever kind you like. A good steak or chicken breast will have half (or more) of your daily requirement. Milk has more than you might think (especially if you put a scoop of whey (or 2) in it).

I LOVE milk but since I've been trying to lose weight, I've cut down on it because of how many calories are in it. Which I hate doing because I absolutely love it. I used to go through a gallon a week.

Is milk one of those things you should keep drinking as usual, regardless of weight loss?

Tw1zzler

Foam roller, stretch, active rest, hot bath with epsom salts, massage. Once you get more experience you aren't as sore. Painkillers will not help.

After I do legs I like to get on the bike for a short time, then roll, then stretch.

jacquirich

Ice, stretches, milk (can remember the rationale behind it) and protein shakes

TheBunnyStrange

one of my trainers suggested a light 10 minutes of cardio right after weight lifting. its supposed to release some of the toxins produced in your body. It works well for me!

jacksonpt

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

I can't see your dairy... What is your protein goal? Why do you struggle? Just not used to eating that much protein? Dietary concerns/restrictions?

I just don't seem to eat much protein. Whatever it is I'm picking to eat, doesn't have a lot or hardly any. That's why I struggle. My daily goal is 54 (I'm assuming grams) of protein, currently I'm only at 18 for today. I'd say I get anywhere from 40-50 grams average but there are days where I eat enough or more than my daily amount MFP has given me.

I definitely don't have any dietary restrictions or concerns regarding it. I just need to find ways of adding it to my meals.

Eat dead animals.... whatever kind you like. A good steak or chicken breast will have half (or more) of your daily requirement. Milk has more than you might think (especially if you put a scoop of whey (or 2) in it).

I LOVE milk but since I've been trying to lose weight, I've cut down on it because of how many calories are in it. Which I hate doing because I absolutely love it. I used to go through a gallon a week.

Is milk one of those things you should keep drinking as usual, regardless of weight loss?

Well, if weight loss is your primary goal, then you need to eat things (preferably things that you enjoy eating), that keep you at your calorie goal more often than not. The deficit is what will lose the weight... not the foods that you do or don't eat.

gregarybrown72

It's been mentioned above but I emphasis: drink plenty of water before your workout, get protein in your sytem quickly after your work out, and soreness is part of the process of fitness but hot/cold baths and foam rollers will help eliminate the lactic acid from your muscles quicker. Good luck.

ktrn0312

Thanks for this post. I just started with a trainer this week & my arms are so sore two days later. I was looking for tips to help relieve my symptoms.

SHHitsKaty

I'm struggling on getting enough protein, that's been one of my hardest things once I started using MFP and actually keeping track of what I eat. I seem to struggle to meet my protein needs on a daily basis.

I can't see your dairy... What is your protein goal? Why do you struggle? Just not used to eating that much protein? Dietary concerns/restrictions?

I just don't seem to eat much protein. Whatever it is I'm picking to eat, doesn't have a lot or hardly any. That's why I struggle. My daily goal is 54 (I'm assuming grams) of protein, currently I'm only at 18 for today. I'd say I get anywhere from 40-50 grams average but there are days where I eat enough or more than my daily amount MFP has given me.

I definitely don't have any dietary restrictions or concerns regarding it. I just need to find ways of adding it to my meals.

Eat dead animals.... whatever kind you like. A good steak or chicken breast will have half (or more) of your daily requirement. Milk has more than you might think (especially if you put a scoop of whey (or 2) in it).

I LOVE milk but since I've been trying to lose weight, I've cut down on it because of how many calories are in it. Which I hate doing because I absolutely love it. I used to go through a gallon a week.

Is milk one of those things you should keep drinking as usual, regardless of weight loss?

Well, if weight loss is your primary goal, then you need to eat things (preferably things that you enjoy eating), that keep you at your calorie goal more often than not. The deficit is what will lose the weight... not the foods that you do or don't eat.

Fair enough. I read your post actually on exercise calories, which was a better explanation that I have seen posted on here elsewhere and easier to understand how it all works. Thanks for that btw!

SHHitsKaty

It's been mentioned above but I emphasis: drink plenty of water before your workout, get protein in your sytem quickly after your work out, and soreness is part of the process of fitness but hot/cold baths and foam rollers will help eliminate the lactic acid from your muscles quicker. Good luck.

What are these foam rollers everyone keeps posting about? Explain please!