Muscle Weakness After Lifting

happycauseIride
happycauseIride Posts: 536 Member
in Fitness and Exercise
I feel like crap today. I started exercising 2 months ago and I haven't done much lifting, mostly cardio with light weights so far, plus squats, crunches and stuff like that.

But today, I decided it was time to start lifting. I started with 30 minutes of cardio, instead of 50. Then I went to our weight machine and did some leg presses, chest presses, butterfly's and overhead pull-downs. Nothing too heavy, 10 reps, 2x each. I actually got done feeling like I didn't do enough, I wasn't fatigued, I didn't even work up a sweat or anything.

Now here I sit, 4 hours later and I feel terrible. My arms are like jelly, my shoulder ache, my legs are stiff. Is this a normal feeling? If it is should I start lifting at night so I can sleep through this part? But what will I feel like in the morning? Will it get better the more I do it? Because I don't like this feeling at all.

Appreciate any insight you may have...

Replies

  • chrishgt4
    chrishgt4 Posts: 1,222 Member
    You've just rinsed your muscles, they should totally feel like jelly. Tomorrow you'll probably ache. The next day even more. Over a few days it will fade.

    After you go more the aching will only last a couple of days.

    But to answer your question...totally normal.
  • flechero
    flechero Posts: 260 Member
    When I first started working out again (after 20 years off) I hurt for a solid week... after a few workouts, I only hurt a few days, after a few more I only hurt a day.

    Keep it up and it will get better!
  • mfanyafujo
    mfanyafujo Posts: 232 Member
    Yeah, this sounds pretty normal, especially if your body isn't used to heavier weights. It definitely gets easier. After a few weeks of consistent weight lifting, you won't even get that sore after hard workouts. Let your muscles recover a bit and then keep lifting. The key is consistency though. If you only lift weights every once in a while, your body won't adjust.

    Have you considered a personal trainer to show you some free weights and workout routines?
  • happycauseIride
    happycauseIride Posts: 536 Member
    Well I don't like this feeling. LOL. I like to feel energized and ready to go, not all weak and tired. :grumble:

    Maybe I will try this at night before I go to bed. Then sleep through the weakness. I can don't mind being sore, that makes me feel like I actually did something. :laugh:
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    I sometimes feel that way after lifting and find I may have to eat a bit more on those days to make up for the afterburn. Try to get some extra protein today and drink plenty of water to help flush out the excess fluids your muscles are retaining during the healing process.
  • gailmelanie
    gailmelanie Posts: 210 Member
    Don't stop the strength training because you need that, but you might consider having a small, high-protein snack after doing your routine, with a small amount of nurtitive drink like watered-down juice or Gatoraide. That can't hurt and might help.
  • Sweetsugar0424
    Sweetsugar0424 Posts: 451 Member
    I have started a heavy lift just over a week ago after doing all kinds of different isolation lifts for MONTHS and felt the same way...like I was only there for 30 mins and didn't really feel anything, but it hits you. I usually work out after work and Monday was no exception and all day yesterday I felt super weak and weird, but today is a better day and I fully intend on doing it all over again today :smile:

    It's totally normally and you WILL get used to all of the different things you feel when lifting weight. People tell me I'm crazy, but most people in the gym will agree that we LIKE the pain.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    http://www.youtube.com/watch?v=q4gfSiRkjlY
  • happycauseIride
    happycauseIride Posts: 536 Member
    I like the free weight idea. I've been using 2 lbs on the treadmill and 5 or 8 for squats and things.
  • semperfit1823
    semperfit1823 Posts: 153
    Yes especially since you just started you will definitely have DOMS... proper nutrition and recovery can prevent this but regardless you will experience it.

    This soreness is the time your muscles are "rebuilding" it can last around 48 hours
  • zela
    zela Posts: 92 Member
    Some of us live for that feeling. Eventually if you don't feel it for a few days after you feel like you didn't do enough.
  • SPBROOKS68
    SPBROOKS68 Posts: 561 Member
    Eat some protein as it really helps repair the muscle when weak and tired...That is when I crave protein the most, after a hard workout.
  • jcstanton
    jcstanton Posts: 1,849 Member
    Well I don't like this feeling. LOL. I like to feel energized and ready to go, not all weak and tired. :grumble:

    Maybe I will try this at night before I go to bed. Then sleep through the weakness. I can don't mind being sore, that makes me feel like I actually did something. :laugh:

    Keeping your electrolytes balanced will help with the weakness. I like to have 8-12oz of fat free chocolate milk post workout. It is good for replenishing electrolytes and the protein is good for post workout recovery. In the last year and a half my mantra has become, "If I'm not feeling it the next day, I'm not doing it right."
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    I have been perpetually sore in at least one muscle group for over a year. Right when the soreness starts to fade you hit them again. You kind of grow to like it. LOL Its a sickness really. :happy:

    Make sure you are eating enough to replenish what you burned and drink lots of water.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    Yer doin' it right.
  • happycauseIride
    happycauseIride Posts: 536 Member
    Thank you all for the reassurance. It's nice to be able to come here and hear it from people that have also gone through it.
  • chrishgt4
    chrishgt4 Posts: 1,222 Member
    I have been perpetually sore in at least one muscle group for over a year. Right when the soreness starts to fade you hit them again. You kind of grow to like it. LOL Its a sickness really. :happy:

    Make sure you are eating enough to replenish what you burned and drink lots of water.

    Haha me too - except for one week at christmas I have been for about 3 years now lol.

    @OP - You'll grow to think it's cool how you walk like an ostrich and struggle to get down stairs without legs collapsing under you after leg day.
  • happycauseIride
    happycauseIride Posts: 536 Member
    I have been perpetually sore in at least one muscle group for over a year. Right when the soreness starts to fade you hit them again. You kind of grow to like it. LOL Its a sickness really. :happy:

    Make sure you are eating enough to replenish what you burned and drink lots of water.

    Haha me too - except for one week at christmas I have been for about 3 years now lol.

    @OP - You'll grow to think it's cool how you walk like an ostrich and struggle to get down stairs without legs collapsing under you after leg day.

    Well I just about dropped a 60 lb bucket today because my arms couldn't hang on to it. Does that count? :huh:
  • rhinojoe
    rhinojoe Posts: 21
    I hate to tell ya, but it's usually the SECOND day after that hurts the most...

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