Weight lifting and pushing too hard?
firstsip
Posts: 8,399 Member
So this is less about my own anecdotal experience (recent) and more about everyone else:
What do you do if you've pushed too hard at weight lifting? And I mean... you end up too sore, nauseous, etc.? The obvious thing would be to do less reps/less weight until that becomes easier, right?
What if the weights and reps are fine? I've been told to start splitting lower body/upper body days. Would that help reduce the headaches/nausea/etc. that sometimes come after heavy lifting?
And FOR my anecdotal experience: I was hydrated (though not too much before) and had a protein shake prior to working out, and maybe only 3-400 calories of food after (hummus, grapefruit juice, salmon, multigrain wheathins). A few hours later I felt the headache/nausea that my fiance insists was from "pushing" too hard at doing too many exercises at weight lifting.
Thoughts?
What do you do if you've pushed too hard at weight lifting? And I mean... you end up too sore, nauseous, etc.? The obvious thing would be to do less reps/less weight until that becomes easier, right?
What if the weights and reps are fine? I've been told to start splitting lower body/upper body days. Would that help reduce the headaches/nausea/etc. that sometimes come after heavy lifting?
And FOR my anecdotal experience: I was hydrated (though not too much before) and had a protein shake prior to working out, and maybe only 3-400 calories of food after (hummus, grapefruit juice, salmon, multigrain wheathins). A few hours later I felt the headache/nausea that my fiance insists was from "pushing" too hard at doing too many exercises at weight lifting.
Thoughts?
0
Replies
-
I think your body is trying to tell you it would like to try some Yoga instead - :flowerforyou:0
-
traing hard = feeling like crap afterwards.
it happens. youll be fine.0 -
traing hard = feeling like crap afterwards.
it happens. youll be fine.
No pain no gain0 -
If I start to feel crappy, I get irritated that that the nausea is impeding my workout. At that point, my workout is pretty much fueled by stubbornness/hatred and I tend to push it a little harder. Usually when I do that, I won't feel crappy again for a long time.
Deadlifts do it to me like crazy; sometimes I have to kneel down between reps to get all of my vision back.
But you know, be safe. Don't throw a barbell over your head if you feel like a staggering drunkard. That's just asking for injury.
It's important to analyze though.
Personally, I find that the higher the reps the more likely I'll start to feel off.
Better breathing seems to help too. Sometimes I'm dumb and I hold my valsalva for a full 5 reps, which results in a greyout.0 -
It only happened once? Then I would not worry about it. So many things can explain it.
If it happen all the time you lift, I would try upping your calories a bit, or more carbs.
You'll be fine.0 -
traing hard = feeling like crap afterwards.
it happens. youll be fine.
No pain no gain
I agree with these two.
I split my workouts up. I can't imagine training my lower half and then having to do upper body after or vice versa.0 -
Thanks guys. Yeah, it had never happened before, and happened a few hours LATER, so not even immediately after. I'm kind of attributing it to probably not eating enough right after?
And wtf at the yoga comment.0 -
Thanks guys. Yeah, it had never happened before, and happened a few hours LATER, so not even immediately after. I'm kind of attributing it to probably not eating enough right after?
And wtf at the yoga comment.
I usually feel close to death after hard workouts. I eat and shower, then spend a few minutes on the couch, and I usually feel fine by that point..0 -
Thanks guys. Yeah, it had never happened before, and happened a few hours LATER, so not even immediately after. I'm kind of attributing it to probably not eating enough right after?
And wtf at the yoga comment.
Could be anything, just keep an eye on it.
If you find that you need to back off, don't lift less weight, just lift fewer times per week.0 -
Thanks guys. Yeah, it had never happened before, and happened a few hours LATER, so not even immediately after. I'm kind of attributing it to probably not eating enough right after?
And wtf at the yoga comment.
I was under the impression that it happened DURING your workout, sorry.
Later, hmm, dunno. I used to get some kind of 'aftershock' like that on days where I did a ton of cardio AND lifting. But stopped getting them after I started eating a higher fat diet. Not a suggestion to go out and eat sticks of butter, just a thought to evaluate diet more.0 -
Thanks guys. Yeah, it had never happened before, and happened a few hours LATER, so not even immediately after. I'm kind of attributing it to probably not eating enough right after?
And wtf at the yoga comment.
I was under the impression that it happened DURING your workout, sorry.
Later, hmm, dunno. I used to get some kind of 'aftershock' like that on days where I did a ton of cardio AND lifting. But stopped getting them after I started eating a higher fat diet. Not a suggestion to go out and eat sticks of butter, just a thought to evaluate diet more.
That's even more interesting to me, because I posted something last night on MFP thinking that I may have caused the nausea from eating some cotswold (very rich) cheese. (This was before my fiance insisted it was my lifting). I really think it could be diet related, too, because I just didn't have much food on hand and ate what I could... I'm bummed, too, because I thought I had a pretty good mix of carbs and protein after, but definitely not much fat.0 -
...
And wtf at the yoga comment.
That guy thinks it's useless to lift weights and that all strength training should be body weight only because that's all you'll ever need in the real world.
Nothing to see here, just move it along.0 -
And wtf at the yoga comment.
Never tried - nothing gained eh? :flowerforyou:0 -
... thinking that I may have caused the nausea from eating some cotswold (very rich) cheese. ...
Don't EVER blame cheese for anything. EVER. Cheese is wonderful and has never done anything bad to anyone. Ever.0 -
Thanks guys. Yeah, it had never happened before, and happened a few hours LATER, so not even immediately after. I'm kind of attributing it to probably not eating enough right after?
And wtf at the yoga comment.
I usually feel close to death after hard workouts. I eat and shower, then spend a few minutes on the couch, and I usually feel fine by that point..
Indeed.0 -
And wtf at the yoga comment.
Never tried - nothing gained eh? :flowerforyou:
Nothing against yoga, it's just odd to suggest it as an alternative to lifting, especially when the OP didn't ask for an alternative. Apples and oranges.0 -
...
And wtf at the yoga comment.
That guy thinks it's useless to lift weights and that all strength training should be body weight only because that's all you'll ever need in the real world.
Nothing to see here, just move it along.
To correct you - I don't think it is useless to lift weights - I just think there is so much said in praise of using weights and lifting heavy that body weight exercise and other disciplines such as Yoga are overlooked.
For what its worth I am presently using weights to do Bent Over Rowing and Shoulder Press in between Pressups and Pullups because I know if I went into Pullups from cold I would be risking a muscle tear. BO Rowing helps to warm and warn the pulling muscles for the work to come.
Anyway - as you say - nothing to see here; moving on ...
Sincere best regards to the OP0 -
I definitely recommend splitting your workouts (leg day, back day, chest day, etc.) to give your larger muscle groups time to recover. Yanicka's suggestions were also good. If this happens every time, I'd suggest upping your calories a bit. If not, suck it up buttercup
I puked after my first real weight-training session with compound lifts. It got better in time. 0 -
And wtf at the yoga comment.
Never tried - nothing gained eh? :flowerforyou:
Don't knock it til you try it...0 -
... thinking that I may have caused the nausea from eating some cotswold (very rich) cheese. ...
Don't EVER blame cheese for anything. EVER. Cheese is wonderful and has never done anything bad to anyone. Ever.
I know it was so good :[
And in response to the more based Yoga comments: I have nothing against yoga, and I've tried it in the past. I've felt and looked the best I ever have with weight lifting. I plan on doing it for the rest of my life, that's how obsessed with it I am.
And that's why I'm looking to reduce the nasty after-effects I had yesterday, because I want nothing to stop me from doing it :P0 -
I definitely recommend splitting your workouts (leg day, back day, chest day, etc.) to give your larger muscle groups time to recover. Yanicka's suggestions were also good. If this happens every time, I'd suggest upping your calories a bit. If not, suck it up buttercup I puked after my first real weight-training session with compound lifts. It got better in time.
I disagree here. Most beginner programs are full body 3 days/week working all major muscle groups with compound movements. If you are advanced or maybe intermediate, split days may be the way to go, but that is even subject to debate0 -
And wtf at the yoga comment.
Never tried - nothing gained eh? :flowerforyou:
Don't knock it til you try it...
She was asking if her feeling sh1tty later in the day was a result of pushing too hard lifting. No one knocked yoga. Yoga wasn't part of the question.0 -
I would think "splitting" would be dependent on what routine you are following. I just started Starting Strength and there are only 3 lifts per day, all compound lifts so you cant split them really. I like the compound lift/whole body idea because the workout is short but hits everything.0
-
I definitely recommend splitting your workouts (leg day, back day, chest day, etc.) to give your larger muscle groups time to recover. Yanicka's suggestions were also good. If this happens every time, I'd suggest upping your calories a bit. If not, suck it up buttercup I puked after my first real weight-training session with compound lifts. It got better in time.
I disagree here. Most beginner programs are full body 3 days/week working all major muscle groups with compound movements. If you are advanced or maybe intermediate, split days may be the way to go, but that is even subject to debate
I did stronglifts for a while (a program designed as you said as full body 3 days/week), and I made some big gains on it, but I also had a lot of difficulty with recovery and stalled out on the program as written. I ended up modifying to the program to not do squats 3x per week (giving my quads a break) and switched to doing some cable work instead, and made bigger gains especially on my DL. Programs like that can be good for beginners or not. It really depends on your goals and how you respond to the program. I probably would've been able to stick to the program as written if not for the calorie deficit I was on as well. I still have a lot of body fat to drop before I think about bulking.
I am a beginner-intermediate level lifter.0 -
And wtf at the yoga comment.
Never tried - nothing gained eh? :flowerforyou:
Don't knock it til you try it...
She was asking if her feeling sh1tty later in the day was a result of pushing too hard lifting. No one knocked yoga. Yoga wasn't part of the question.
Yoga wasn't part of the question I agree, but considering the OP was reporting feeling sick, possibly after lifting heavy, I thought I might offer an alternative suggestion as a possible answer.
Sorry if my enthusiasm for my chosen health path has caused so much anger; my apologies to anyone offended and my sincere best wishes to firstsip (OP).0 -
I'd look at your diet and everything outside of the gym first.0
-
I'd look at your diet and everything outside of the gym first.
You can take a look at my diary, it's public. Monday/Tuesday were unusual days in that I ate out both days from being with family, so I don't know if that could have just worn down my body (although generally the higher carbs make me power through everything the next day).
Otherwise, what Prega-Rex said: I may be starting to get to a point where I'm lifting too heavy at a calorie deficit? I'm still trying to lose a good 15 pounds, and I've been eating at my BMR for about 4-5 weeks (up from 1200 that I was on for months). I may need to up more (which will be difficult), but now I'm wondering if that ultimately is what's contributing.0 -
Otherwise, what Prega-Rex said: I may be starting to get to a point where I'm lifting too heavy at a calorie deficit? I'm still trying to lose a good 15 pounds, and I've been eating at my BMR for about 4-5 weeks (up from 1200 that I was on for months). I may need to up more (which will be difficult), but now I'm wondering if that ultimately is what's contributing.
This was something I encountered and subsequently upped my calorie intake along the way.
I was doing 1200-1350 at first. Upped it to 1700-1900 and did better (BMR was 1650ish), but I still think I really needed to be at maintenance or a surplus for a program like Stronglifts to work as intended. Don't be afraid to modify your program to suit your goals and needs. Just experiment, read up on what others have done, and be patient.
What is your BMR and TDEE?0 -
MY HUBBY goes to the gym and alternates his workouts. ONE DAY HEAVY WEIGHT LESS REPS. NEXT DAY LIGHTER WEIGHTS MORE REPS. THEN NEXT DAY CARDIO EITHER CYCLING OR TREADMILL. BEFORE AND AFTER weights though he takes bcaa branched chain amino acid.. sold at gnc. It helps with recovery .. Another thought might be make sure you are eating a little something before your workout. I do SHAKES CHOCOLATE BEFORE MY WORKOUT IN THE A.M AND THEN BREAKFAST WHEN I GET BACK. try biking too it is fun and good for your cardio and strength. good luck0
-
I was doing 1200-1350 at first. Upped it to 1700-1900 and did better (BMR was 1650ish), but I still think I really needed to be at maintenance or a surplus for a program like Stronglifts to work as intended. Don't be afraid to modify your program to suit your goals and needs. Just experiment, read up on what others have done, and be patient.
Stronglifts is really a program targeted toward teenage boys that need to get bigger and stronger. I think 3x5 would be superior for someone in a calorie deficit and even that might be pushing it if you're not a beginner.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions