Weight-lifting Questions (please advise!)

saltorian
saltorian Posts: 192 Member
edited September 2024 in Fitness and Exercise
I've been trying to start a weight lifting regimen at home, since I can't afford a gym membership or personal trainer right now. I have free weights in a variety of sizes, a bunch of websites that show me proper form, and a friend to help spot me. After a false start a couple of weeks ago (I came down with a cold and stopped lifting), I essentially started for the first time on Tuesday.

I was going to lift again today, but my muscles are still a little sore and tight from Tuesday. I'm not talking about real pain or loss of motion here, but I can definitely feel it when I stretch or move certain ways.

Is it okay to lift again today, or should I wait for my muscles to go back to feeling "normal"? Is it usual to feel this soreness/tightness for a day or two after lifting? (And if I keep up with strength training, am I going to feel like this all the time?)

Thanks in advance for your help!

Replies

  • erickirb
    erickirb Posts: 12,294 Member
    As long as you wait a minimum of 48 hours between lifting sessions of the same muscle groups you should be fine, and the soreness will go away once you get use to the workouts.
  • jipper44
    jipper44 Posts: 111
    Work through the soreness, it gets better.
  • Suzy12
    Suzy12 Posts: 284
    I love that little bit of soreness. Let's me know that it's working! Erickirb is right.....48 hours between and you'll be fine. Your body will adjust to the workouts too.
  • kathyhull
    kathyhull Posts: 327 Member
    I think as long as it's just a little soreness telling you you used muscles you don't normally use, then you should use them again but if it's real pain, you need to stop and have it checked out. I kind of like that tinge of soreness the day after I've worked out - lets me know I did something good. If I don't feel it I think I need to increase the weights or reps a bit.
  • Shenanstigator
    Shenanstigator Posts: 3
    I do arms/shoulders/upper back on Monday and Thursday and legs/core on Tuesday and Friday. With that schedule I have plenty of time in between for my muscles to regenerate and I've had better results. Good luck :)
  • rileysowner
    rileysowner Posts: 8,338 Member
    As stated, it is just fine 48 hours later. Two things that help with soreness are sufficient protein in your diet (.7 to 1 gram per pound of body weight) and doing a VERY light workout the next day. Basically you would be looking to put the muscle through the movements with little or no weight. This will help recovery by increasing the blood flow into them.
  • End6ame
    End6ame Posts: 903
    As long as you wait a minimum of 48 hours between lifting sessions of the same muscle groups you should be fine, and the soreness will go away once you get use to the workouts.


    ^^This. Also the following is based upon my experience.

    When I would do body part splits in the past my soreness would get lesser but would not go away even after weeks of being on a program. Example, every time I did arms, my arms would be sore the next day. Since I have switched to do full body workouts three times per week, I am never sore except after deadlift day which is only once a week. I do squats three days per week and am never sore from them.

    I bring this up because if you are doing body part splits and only exercising a specific muscle once/twice a week, you may always be sore after the workout.
  • saltorian
    saltorian Posts: 192 Member
    Thanks, everyone! All your answers were very helpful. Since it's been 48 hours and I don't have any real pain, just soreness, I'm going to go ahead and lift again today.
  • circusmom
    circusmom Posts: 662 Member
    I never work the same group twice in one week, except for abs.....
    Monday: Back, Bicep, abs
    Wednesday: Chest, Trics, & abs
    Friday: shoulders, legs, & abs
    You have to give your muscles time to rest.
  • End6ame
    End6ame Posts: 903
    I never work the same group twice in one week, except for abs.....
    Monday: Back, Bicep, abs
    Wednesday: Chest, Trics, & abs
    Friday: shoulders, legs, & abs
    You have to give your muscles time to rest.

    The only people that use this methodology are bodybuilders; 48 hours is all you need. I took my squat from 135lbs to 325lbs in just over six months by squatting 3 time per week (Mon/Wed/Fri). I seems my muscle still got plenty of rest
  • circusmom
    circusmom Posts: 662 Member
    I never work the same group twice in one week, except for abs.....
    Monday: Back, Bicep, abs
    Wednesday: Chest, Trics, & abs
    Friday: shoulders, legs, & abs
    You have to give your muscles time to rest.

    The only people that use this methodology are bodybuilders; 48 hours is all you need. I took my squat from 135lbs to 325lbs in just over six months by squatting 3 time per week (Mon/Wed/Fri). I seems my muscle still got plenty of rest
    That makes sense, my gym partner (this was years ago) was a bodybuilder, so what I learned at that time I learned from him.
    Now that I'm getting back into the gym, I just fallen back into that plan, it worked for me then and is now. Just curious, do you do full body workout every other day?
  • kdchick99
    kdchick99 Posts: 104 Member
    If you are still sore, try eating a banana to get some of the potassum (sp?!) that your muscles need. Also, don't forget a good massage will help too!
  • End6ame
    End6ame Posts: 903
    I never work the same group twice in one week, except for abs.....
    Monday: Back, Bicep, abs
    Wednesday: Chest, Trics, & abs
    Friday: shoulders, legs, & abs
    You have to give your muscles time to rest.

    The only people that use this methodology are bodybuilders; 48 hours is all you need. I took my squat from 135lbs to 325lbs in just over six months by squatting 3 time per week (Mon/Wed/Fri). I seems my muscle still got plenty of rest
    That makes sense, my gym partner (this was years ago) was a bodybuilder, so what I learned at that time I learned from him.
    Now that I'm getting back into the gym, I just fallen back into that plan, it worked for me then and is now. Just curious, do you do full body workout every other day?

    Yep, full body every other day (weekends off). I did StrongLiftf 5x5 to get my strength to this point and an now using Madcow 5x5.
  • circusmom
    circusmom Posts: 662 Member
    Okay, I googled stronglift, I only skimmed it, I will definitely read over it later (when kids are napping). Is this more for builing strength or will this work for toning and muscle definition? I'm more interested in looking good, (sorry, vanity).
  • End6ame
    End6ame Posts: 903
    Okay, I googled stronglift, I only skimmed it, I will definitely read over it later (when kids are napping). Is this more for builing strength or will this work for toning and muscle definition? I'm more interested in looking good, (sorry, vanity).

    It is primarily focused on strength gains, but with that will come much tighter and denser muscles. The appearance will be different then the bodybuilder pumped look however. Personally, I prefer the athletic look over the bodybuilder look for myself and on women.
  • circusmom
    circusmom Posts: 662 Member
    Thanks for the info, I'm going to need to change my routine soon, and this might be a good way to do that.
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