How long should soreness from weight lifting last?

paj315
paj315 Posts: 335 Member
edited December 2024 in Fitness and Exercise
Just wondering , I did a lot of squats, lunges, and deadlifts Thursday and still today my quads and glutes are so incredibly sore I can't walk normally.

Also, I do spin classes for cardio. Should I be doing those while still sore from the leg workout or should I wait until they quit hurting before doing anything?

Is there anything in particular that makes the muscle soreness better? I have taken ibuprofen and did some light walking and also a spin class this morning, is that good or bad?

Thanks in advance!!!

Replies

  • dinosnopro
    dinosnopro Posts: 2,177 Member
    A day or two and you should be ok. If you are new to lifting it could last longer. I kind of like it, it makes me feel like I worked hard. You can try icy hot or foam rolling to ease the pain a bit.
  • mfanyafujo
    mfanyafujo Posts: 232 Member
    Just wondering , I did a lot of squats, lunges, and deadlifts Thursday and still today my quads and glutes are so incredibly sore I can't walk normally.

    Also, I do spin classes for cardio. Should I be doing those while still sore from the leg workout or should I wait until they quit hurting before doing anything?

    Is there anything in particular that makes the muscle soreness better? I have taken ibuprofen and did some light walking and also a spin class this morning, is that good or bad?

    Thanks in advance!!!

    If this is the first time (or first time in a while) that you've done a workout like that, then the soreness can last a few days. You probably know, but the exercise actually tears the muscle, so you should give your legs a little time to recover. After a few workouts, your muscle endurance will kick in and it will be really hard to get this sore again.

    For me, massaging the muscle helps some, as does stretching, light exercise, and hot baths. Basically, get the blood circulating and the muscles stretched out. This will help with the healing and help you move easier.
  • lacroyx
    lacroyx Posts: 5,754 Member
    took about 1 month for me when I started. I went 2x a week. with 2 days of rest inbetween. Now I go 3x a week with at least 1 day of rest in between.
  • almonds1
    almonds1 Posts: 642 Member
    Ive been lifting for about 10+ years but never did Squats because of back issues... I am now able to do them and did so about 4 days ago. My legs are still sore lol.
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    I had DOMS for 2 solid weeks after my first week of heavy deadlifts and squats.

    This gets much easier with time though, and now I only have muscle soreness for about 24-48 hours.
  • MarincicS
    MarincicS Posts: 265 Member
    When i work out with my personal trainer, i am usually not sore till the second day after, but the soreness generally feels pretty good, like i need to stretch. And it usually only lasts that one day.

    I am thinking that the fact that you can't even walk normally means that you did a bit too much. If you get that sore, you might disrupt your workout habit by having to rest too long.

    I'm certainly not an expert, but i would suggest easing up a bit and allowing yourself to build up muscle, strength and endurance over time. That way you can exercise every day with a rest day once a week or so.

    For resolving the immediate pain, it should be OK in a day or two, but if not, you should consider seeing a doctor as you may have done some damage.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    usually 24-48 hours for me.

    when i do spin class the day after a heavy lifting day, i dont go all out on the tension because my leg muscles are still recovering

    to reduce soreness you can
    - stretch post exercise
    - take a cold shower/bath
    - hop in the whirlpool
    - use the foam roller
    - eat a good meal with protein
    - get enough rest
  • eschwab855
    eschwab855 Posts: 258 Member
    LOL naproxen works wonders for me I have been on a 90 day program that has squat every other leg workout and still get super sore after squats and deadlifts oh I am on like day 80
  • Iceylyons
    Iceylyons Posts: 86 Member
    I was curious as well about how long you should rest in between strength training. Leaving one day of rest in between workout days is optimal?
  • marsellient
    marsellient Posts: 591 Member
    Epsom salts in a warm bath might help reduce the discomfort.
  • kmacgera
    kmacgera Posts: 137 Member
    Always start a program with light weights, then move up. It's hard to lift when you're sore from previous sessions, and hard to make progress if your not lifting regularly.
  • jaweiss1
    jaweiss1 Posts: 71 Member
    Stretch every day, regardless of whether it's a workout day or not. Helps tremendously with stiffness and soreness from workouts. Put together a stretching program that you can do in 10 minutes or so.
  • Pearles52
    Pearles52 Posts: 3
    bananas are the best food you can eat to help muscles recover, if you want to get serious in lifting, invest in some L-glutamine. Get the powder form and mix it into a shake or even into water. it has no smell or taste but it is great for recovery. It's also a natural supplement that is already found in foods, but when you start to train more rigorously you need more to help with the added stress you are putting on your body.
  • paj315
    paj315 Posts: 335 Member
    Thanks for all the ideas. I have been doing some weight lifting for the last 1 1/2 yr just not consistently and its been a long time since I've done squats and lunges. I did about 60 lunges and 45 squats with a medicine ball. And then followed up with deadlifts (pretty light ones actually!)

    I do like some soreness after lifting, reminds me to eat well so I don't blow the progress I'm trying to make, this was just extreme!!!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    another way to avoid soreness is to do some dynamic stretching before you start and if you're lifting heavy, do a warm up set where you're lifting half the weight.
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