Training and Muscle Soreness

There’s one thing beginners can count on after a good weight training session—soreness.  I still remember the first time I did a “real” workout as a teenager.  I was so sore that I could barely lift my arms the next day.  I still get sore, though nothing like that first workout.

This phenomenon is known as delayed onset muscle soreness (DOMS).  “Delayed” because the soreness is often worse a day or two after you lift.  There are medical theories as to why it happens, but there’s no real consensus (as far as I know).  Seems to have something to do with lactic acid, micro trauma to the muscle, the muscle’s healing process, or maybe all of the above.

Here’s one thing I have to remind new trainees of: the muscle soreness gets less severe after a few weeks.  Unfortunately, many give up after just a few sessions because they think they’ll be in a constant state of severe soreness.  I challenge newcomers to train for at least a month before deciding whether or not it is for them—it will take that long for their bodies to really begin to adapt.

Even experienced lifters have to deal with this—my legs are sore right now.  But you get used to it, and even learn to welcome it.

Here are more random thoughts on muscle soreness:

*Beginners should start out slowly and gradually increase their workout intensity.  I know a first-timer will get pretty sore from just a few sets, so I adjust his/her training accordingly.   

*If you are really uncomfortable you can take pain reliever, but don’t make it a regular habit.

*There will be times when you don’t get particularly sore after a workout (especially after you've been training for a few weeks)—this doesn’t necessarily mean you didn’t train hard enough.  Soreness is not directly correlated with the effectiveness of your workout. 

*Soreness should be in the muscle, not the joints.  Joint pain is not a normal part of training.  If your joints are constantly hurting, it’s time to see a doctor.