How do you avoid sabotaging yourself when you start a new fitness routine?

Sercee
Sercee Posts: 36 Member
edited November 2024 in Fitness and Exercise
Whenever I start working out after a long (re: several months) period of relative inactivity, I have a hard time getting started because I'm always afraid of overdoing it. Obviously, that's a realistic concern and there are both physical and psychological reasons not to be ridiculously gung ho right off the bat. What I tend to do, though, is go really really easy for a week or so, then ramp up to a solid workout or two, then rest too long because I'm afraid my body can't handle the stress, then I don't get back to it again. When I am fit: I did a 64km, 5 night backpacking trip last summer with about 1000m elevation gain, so clearly it's mostly in my head that I can't handle it.

What level of stress or post-workout ache do you consider allowable when you're starting a new workout routine so that you know you're actually doing something for yourself but aren't overdoing it? How do you avoid sabotaging yourself?

Replies

  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Why not listen to your body and plan today's workout based on how you feel? If you go hard today and end up sore tomorrow, then makes tomorrow's "workout" easier - swimming, walking, or just stretching/foam rolling.

    Almost sounds like you're creating a problem before it really exists.

    But more to your question... as long as it's just a general soreness/ache, then there is no "too much". For example, an especially hard leg day can often result in me hobbling the next day due to soreness/stiffness. That's fine, but the next day I'll plan an appropriate workout - an easy bike ride, hiking with my kids/dog, etc. Upper body day often results in a very sore/tight back, so I'll plan to swim the next day.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Four things.
    1. I distinguish between joint pain and muscle pain. Joint pain bad, muscle aches, progress. I slow down if I get any twinges or twists in my joints.
    2. I got some training and expert advice. My Learn to Run coaches taught me that rest days are just as important as run days.
    3. One day break between an exercise routine is sufficient. You might run one day and do an upper body workout on a "rest day" though. As long as you aren't wearing out the same muscles back-to-back.
    4. Dynamic stretching after a workout to prevent muscle aches.

    I am very conservative about stuff like this and I was very afraid of injuring myself. My coaches were so patient and with every worry they offered a solution.

    I don't think you are sabotaging yourself. I think you are uncertain. Get a little more education and you can step forward with confidence.

    Also, if a pain lasts more than 48 hours, get it checked out.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    jacksonpt wrote: »
    Why not listen to your body and plan today's workout based on how you feel? If you go hard today and end up sore tomorrow, then makes tomorrow's "workout" easier - swimming, walking, or just stretching/foam rolling.

    Almost sounds like you're creating a problem before it really exists.

    But more to your question... as long as it's just a general soreness/ache, then there is no "too much". For example, an especially hard leg day can often result in me hobbling the next day due to soreness/stiffness. That's fine, but the next day I'll plan an appropriate workout - an easy bike ride, hiking with my kids/dog, etc. Upper body day often results in a very sore/tight back, so I'll plan to swim the next day.

    See the bolded...

    Also, the human body is designed to move...yes, you can over-train...but it really does take quite a bit. I don't think anyone going out and getting in a decent workout is at much risk of over-training unless your idea of a good workout is hours and hours long.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    cwolfman13 wrote: »
    jacksonpt wrote: »
    Why not listen to your body and plan today's workout based on how you feel? If you go hard today and end up sore tomorrow, then makes tomorrow's "workout" easier - swimming, walking, or just stretching/foam rolling.

    Almost sounds like you're creating a problem before it really exists.

    But more to your question... as long as it's just a general soreness/ache, then there is no "too much". For example, an especially hard leg day can often result in me hobbling the next day due to soreness/stiffness. That's fine, but the next day I'll plan an appropriate workout - an easy bike ride, hiking with my kids/dog, etc. Upper body day often results in a very sore/tight back, so I'll plan to swim the next day.

    See the bolded...

    Also, the human body is designed to move...yes, you can over-train...but it really does take quite a bit. I don't think anyone going out and getting in a decent workout is at much risk of over-training unless your idea of a good workout is hours and hours long.

    Agreed, assuming reasonable rest and calories. If you're eating 500 cals per day while working back to back to back 18hr shifts or something absurd like that, also while maxing out your body in the gym, then overdoing it becomes much more realistic.
  • Sercee
    Sercee Posts: 36 Member
    Thank you. The bolded is probably the part I need to hear.
  • bug1114
    bug1114 Posts: 268 Member
    It sounds like you are psyching yourself out. I did the Insanity program after a year of inactivity. The first week I was so sore I could barely walk. But you push through (as long as you aren't injuring yourself) and that goes away.

    I think you should listen to your body (not your mind), and go from there. As the person above me stated, if you feel like you need to take it easier one day, then do so. But you need to determine if you truly need the rest or if you are just making excuses because you are worried about something happening to your body that hasn't happened yet.
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