I was just curious if it's me or if everyone out there has muscle soreness (the good kind) most days from weight/strength training. Cardio days don't necessarily make me sore, but I'm usually sore 1-2 days after each weight workout, so that's makes me feel that way pretty much all of the time. I feel that if I'm not sore, I didn't push my muscles to the max. Does anyone else feel that way?
Sore almost every day?
- Thread starter sophiem
- Start date
Imafitnessfreak
Cathlete
Hmmm..how sore? Doesn't sound like it's "too" sore since it's not affecting your cardio at all.
I am thinking you may want to take a glance at your diet and make sure you are getting enough protein. The extra protein will help aid in reparing those sore (damaged) muscles. Do you know how much protein you consume each day?
Also, allow for rest...it's critical for muscle repair/recovery and for preventing burnout, over training and injury. One day a week works great for a lot of people...others need more, personal preference.
That is GREAT that you are putting your all into each and every workout!
I am thinking you may want to take a glance at your diet and make sure you are getting enough protein. The extra protein will help aid in reparing those sore (damaged) muscles. Do you know how much protein you consume each day?
Also, allow for rest...it's critical for muscle repair/recovery and for preventing burnout, over training and injury. One day a week works great for a lot of people...others need more, personal preference.
That is GREAT that you are putting your all into each and every workout!
Hmmm, I don't know the number of grams of protein I eat per day. I try to eat a high protein cereal in the morning. Lunch is usually turkey or chicken and I usually eat a protein bar or have a protein shake late afternoons. For dinner, I usually eat lite, so I get less protein at that meal.
Imafitnessfreak
Cathlete
They say roughly 1 gram of protein per pound you weigh...so if you weigh 130 pounds then aim for 130 grams.
I only suggest this because once I made sure I consumed enough protein everyday, the muscles felt better. I can appreciate "happy DOMS" as much as anybody but you do want your muscles to heal and repair.
Eating protein has other perks...it helps you burn more calories!!! 30% of the calories in protein is burned off during digestion alone!
Keep pushing those workouts!
I only suggest this because once I made sure I consumed enough protein everyday, the muscles felt better. I can appreciate "happy DOMS" as much as anybody but you do want your muscles to heal and repair.
Eating protein has other perks...it helps you burn more calories!!! 30% of the calories in protein is burned off during digestion alone!
Keep pushing those workouts!
Fitnessfreak366
Cathlete
Yep, I'm sore almost every time after each workout. Not horribly sore, but I always know I did something. I love that feeling, I know I've pushed myself to make my muscles respond.
kathryn
Cathlete
You can also sometimes reduce DOMS by having a more thorough warm-up (I like to now put at least a 10 -minute cardio session before weight training sessions) and making sure that you have a diet high in antioxidants (green/white/red teas, berries, are some of the highest sources).
Also, having a protein/carbohydrate snack or small meal right after weight training can give your body the nutriets it needs at the right time. Make sure to have something ASAP (recommendations vary, but usually within an hour, though sooner is better---when I did a P90X rotation, I'd grab a "Power Dream" soy beverage--which has about the same macronutrient breakdown as the Beachbody "recovery drink"--after each weight session.)
Being sore almost every day isn't necessarily bad, but it can mean that your body isn't given time to recover between workouts, and if you work the same muscles again too soon, it may hinder strength gains. DOMS is partly due to the microtrauma (microscopic tears) in the muscle that is then repaired to build the muscle. Make sure you are getting enough recovery.
I personally don't think it's necessary to get 1 gm. of protein per pound of body weight. More like 1 gm. per LEAN pound of body weight (which for a woman at 20% body fat would be around 80% of your weight).
Also, having a protein/carbohydrate snack or small meal right after weight training can give your body the nutriets it needs at the right time. Make sure to have something ASAP (recommendations vary, but usually within an hour, though sooner is better---when I did a P90X rotation, I'd grab a "Power Dream" soy beverage--which has about the same macronutrient breakdown as the Beachbody "recovery drink"--after each weight session.)
Being sore almost every day isn't necessarily bad, but it can mean that your body isn't given time to recover between workouts, and if you work the same muscles again too soon, it may hinder strength gains. DOMS is partly due to the microtrauma (microscopic tears) in the muscle that is then repaired to build the muscle. Make sure you are getting enough recovery.
I personally don't think it's necessary to get 1 gm. of protein per pound of body weight. More like 1 gm. per LEAN pound of body weight (which for a woman at 20% body fat would be around 80% of your weight).
Well, although I'm sore most days, it's never the same muscle groups. I hit one muscle group per week, so at least the soreness is in different parts of my body, so I don't think I'm overtraining one particular area. I attempt to have protein within an hour after working out, although I have to admit that sometimes I'm just not hungry and I wait longer. Sounds like I should make that a priority. Also, I'm thinking I could extend my warm ups and cool downs which should help as well.