heavy lifting and sore normal and ok or not

tammymusic1
tammymusic1 Posts: 243 Member
in Fitness and Exercise
starting heavy lifting this week and woke up very sore today. Is this normal and ok or did I over do it.

Replies

  • jc1961AA
    jc1961AA Posts: 283 Member
    I would say normal, but I am not an expert. Hot bath may help a bit, some stretching too.
    JC
  • koing
    koing Posts: 179 Member
    It's your body adapting to training heavy and is normal. There is a different between soreness and sharp pain. Soreness is okay but sharp pain is not!

    My body was sore for about a month when I first started training now I'm rarely ever saw unless I take a break or it's after a competition.

    I'd recommend stretching on your off days, going for a walk or a swim if possible. Just get the blood flowing around your body.

    Koing
  • DavPul
    DavPul Posts: 61,406 Member
    normal
  • Armyantzzz
    Armyantzzz Posts: 214 Member
    For the most part ... it's normal to be sore after heavy lifting. Muscles "tear" and repair after heavy lifting. And you've probably used muscles that you normally don't use routinely. The key is to be aware of Pain as this could be an indicator of injury. If you feel any pain that is of discomfort to you during the exercise always stop and reassess as a precaution. And it is a normal practice to do heavy lifting every other day to give your muscles time to heal. :wink: Good luck.... and .... Good lifting :wink:
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    It'll go away if you consistently follow a training program. Otherwise the pain monster will move in with you.
  • c8linmarie
    c8linmarie Posts: 358 Member
    Sore = normal

    Pain = not normal
  • tattygun
    tattygun Posts: 447 Member
    Yes it's normal. Worth adding that you never seem to get as sore as you do for the first week or so's lifting once you get into it, still get sore but the body adapts.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    normal

    Sore is normal.

    Go for a walk today, it will help. Eat plenty of protein, drink plenty of water and be sure to stretch.
  • tammymusic1
    tammymusic1 Posts: 243 Member
    great good to know. My glutes are sore from dead lifts only did 35lbs but for a newbie ok I guess . And my shoulder blades from shoulder presses did 25 in each hand .
  • tracieangeletti
    tracieangeletti Posts: 432 Member
    The soreness in my arms and shoulders = normal. The pain in my lower abdomen from ab work = not normal. :grumble:
  • Gidzmo
    Gidzmo Posts: 905 Member
    starting heavy lifting this week and woke up very sore today. Is this normal and ok or did I over do it.

    If your body is not used to that kind or level of movement, then sore is normal. Pain is the body's way of saying "Hey, you overdid it."

    The soreness will ease with time and as your body adjusts to consistent movement at that level. Warm water will help ease the soreness.
  • notworthstalking
    notworthstalking Posts: 531 Member
    Yes it's normal. Worth adding that you never seem to get as sore as you do for the first week or so's lifting once you get into it, still get sore but the body adapts.

    What he said. I have found the rest days help a lot. Any new exercise can leave you sore. I did rolling practise at aikido yesterday. As a 'newbie' my abs were pretty sore last night. I rested and went to bed with my kids and feel great today. Same when I first started pushing the weights. I have never felt a 'strain' lifting heavy. I have ached all over however. Take care today and make sure you are well hydrated and try again. Consistence is more important at the beginning . Also form, form , form. At the beginning learning correct form will really help. Good form now, good form and strong muscles later :)
  • craycrayhair
    craycrayhair Posts: 11 Member
    You WANT to be sore after you lift. That means that your muscles are repairing themselves by fixing the tears you made when you lifted, and that repair is what makes your muscles bigger/able to lift more next time.

    The soreness is annoying, and it is hard to train when you are sore - but being sore is the best thing if you are trying to gain muscle/get stronger.

    Some things to help prevent soreness after you work out: lots of sleep, lots of protein, lots of water.

    Some things to help get rid of soreness: Foam rolling! DON'T stretch tight muscles, that is like stretching a rubber band with a knot in it. Foam rolling is a way to massage out the knots - and really helps alleviate soreness, even if it hurts really bad while you're doing it. Also, like others said, move around a little (walk, swim)! Get the blood flowing. (Although don't go overboard, if your legs are sore and you go run a few miles, you aren't helping them heal).

    If you find it hard to hit the gym when you're sore - make sure you aren't working the same muscles multiple days in a row. If you work your legs on Monday - don't work them again for a few days. In the meantime, do upper body work, or take rest days. There are some bros out there who say you WANT to be sore ALL THE TIME, like, you should work your glutes really hard - then let them be sore and rest while you work other body parts, and not hit glutes again for at least a week - so that the next time you do work them, they get really sore again.

    Like other people said, once your muscles get used to a routine, they won't get sore anymore - but that could be a bad thing, since being sore means you're building muscle.
  • tsimblist
    tsimblist Posts: 206 Member
    It's normal. It's called Delayed Onset Muscle Soreness (DOMS).
  • green_owl
    green_owl Posts: 62 Member
    it's normal. foam roller and good streching helps.
  • jfrankic
    jfrankic Posts: 747 Member
    Sore = normal

    Pain = not normal

    This!

    Also, I didn't read all of the responses, but soreness is NOT an indicator or the quality of a workout. If you wake up and are not sore, that doesn't mean you didn't work hard enough.

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