Not sore after strength training

AphelionPDX

I have been taking a strength training class consistently 3x/week for the past month. We mostly use a barbell in the class, and I have increased my weights every week over the past month. Toward the end of sets, I can barely lift anymore, so I know that I am using a sufficient amount of weight. The concern I have is that I never get sore from my strength training workouts. My instructor has a friend that doesn't get sore as well, and she doesn't understand why. I have noticed definite results since starting (yay!), but am still concerned. Can anyone shed some light on this? Thanks!

Sycoholic

The best I've felt after lifting was when playing basketball afterwards. Now those first few shots fell waaaay short, but we kept at it for up to a half hour. It was fun, plus it helped push any lactic acid through our muscles. I also take supplements and whey protein to help recovery. I was minimally sore. Other times if I just lift and go home my muscles will kill me. I don't believe in ibuprofin for pain unless it's a pulled muscle as ibuprofin tends to block protein synthesis. No muscle soreness may be attributed to your workout regimen in the same or similar way playing basketball after my workout helped me. It sounds like you have an entire program that may incorporate cardio a bit. Couple this with how in shape you currently are and I could see how you may not feel sore.

The only time I was really in pain or sore in basic was when I pulled a hamstring. Even then I was back up and running in 4 days. Proper warm up, cool down, and nutrition were key I believe.

mustgetmuscles1

Soreness or DOMS is not a good indicator to how good a workout was.

http://www.ncbi.nlm.nih.gov/pubmed/12453160

we conclude that use of DOMS is a poor reflector of eccentric exercise-induced muscle damage and inflammation, and changes in indirect markers of muscle damage and inflammation are not necessarily accompanied with DOMS.

As long as you are getting stronger your workout is effective.

Capt_Apollo

not being sore doesn't mean it wasn't an effective work out.

in fact, soreness can often indicate that you didn't warm up, cool down, and stretch properly.

AphelionPDX

That makes sense, thank you! It is somewhat a mix of strength training and cardio.

chimp517

I have been curious about this for a while. Personally, I do get sore, but I know a guy who is incredibly strong/fit who told me he very rarely gets sore. He uses zero supplements, just drinks chocolate milk post workout.

SpecialSundae

I've been wondering this recently. I've started lifting 3x a week and have barely been sore since.

Bakkasan

After a few months, with the exception of leg days, I almost never get sore anymore and it is not from lack of trying.

maryd523

I am the exact same. I do a Bodypump class two or three times a week and I never get the slightest bit sore, even though I am working very hard in class and my muscles are definitely fatigued. Even when the instructor tells us, "Oh, you'll be sore tomorrow!" I know I won't be. I don't worry about it since I don't particularly like being sore and since I am progressing in class and getting stronger, I know the workout is effective.

I think it might be more about what your muscles are used to doing, because I did a Bodycombat (mixed martial arts) class last week and my shoulders and back were really sore the next day, even though it was just punching and that kind of stuff. But since I never do those movements, I was sore.

CoderGal

I use to get DOMS and picked up all the wives tales I heard of to try to get rid of it so not sure which one is working. What I have heard has included:

Keep hydrated (don't over do it) - http://www.ncbi.nlm.nih.gov/pmc/articles/pmc1323290/ "We conclude that the combined deleterious effects of dehydration and hyperthermia exacerbate the signs and symptoms of DOMS in healthy males and that these findings have important consequence for athletes training and competing in hot, humid environments"

Eat something with potassium and eat something with magnesium (chocolate nanner, done) - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/ "The dehydration theory suggests that decreases in body mass, blood volume, and plasma volume contribute to EAMCs.5,13,14 The serum electrolyte theory suggests decreases in the concentration of sodium, potassium, magnesium, chloride, and/or calcium as a result of sweating (or overconsumption of water) during exercise may be causative factors in the development of EAMCs"

Stretching before and after, which i swear has helped me a ton but at the same time I don't think it's been proven - http://europepmc.org/abstract/MED/2489863 <-" We concluded that static stretching and/or warm-up does not prevent DOMS resulting from exhaustive exercise."

If it's strength training, go for a walk after...I guess to keep blood flowing to said joints: http://link.springer.com/article/10.1007/s00421-009-1175-6?LI=true

Use your vibrator - http://bjsm.bmj.com/content/41/3/145.short

foam roller/massage - http://www.kylehuntfitness.com/restoration-strategies-for-high-level-athletes/ "During the cool down period after intense anaerobic exercise, the removal of metabolic byproducts, increase of suppleness and flexibility of the muscle tissue and the fluid balance of the cell have all shown to be factors in delayed onset muscle soreness. DOMS has been known to be a detrimental factor to performance; with elevated rates of perceived muscle soreness comes decreases in flexibility, which leads to deviations in technique and movement mechanics. The use of self massage has been popularized within the fitness industry over the last five years."

Not sure which one or combination of those is what's making it work, but haven't had a problem in a few weeks now and I go to the gym 3-4 times a week and have been steadily iincreasing weight.

Sarauk2sf

@CoderGal - did you just tell people to use their vibrator?

AphelionPDX

@CoderGal - did you just tell people to use their vibrator?

If I ever DO get sore, I'll try that! :blushing:

CoderGal

@CoderGal - did you just tell people to use their vibrator?

If I ever DO get sore, I'll try that! :blushing:

Sara: I was hoping I snuck that in without being seen And on the right muscles, it prevents soreness compared to not using it... :bigsmile:

AphelionPDX: ...Well, according to the link "Further studies should be undertaken" :devil:

Hearts_2015

@CoderGal - did you just tell people to use their vibrator?

:laugh:

I was just gonna post to say thanks to all of you for sharing what you have about muscle soreness. (then I saw Sara and Coder's comments ) I had no idea if I wasn't sore I may have had an actual good workout. In the past (up until a moment ago:blushing: ) I did think the more sore I was the more intense my workout must have been for my body. Also thought the opposite, if my muscles weren't sore that my workout musta been crap.

YAY, I have learned tons in this thread, thank you!!

Again, thanks for giggle & Thanks so much for the clarification on muscles soreness!:drinker:

notworthstalking

I don't get sore, but I have noticed I am hungry the days I do weights. I am thinking that's a good sign lol, Also if I am sore from work, weights help with that. I love weight days