I just started working with a trainer for the first time in my life. My wife and I are in extreme pain for days after our work outs. Is this normal when first starting out? I worked my Biceps, Triceps and Shoulders 2 days ago and I feel like I have seperated both shoulders and my arms are cramping up as i write this. The trainer advised to stretch and drink lots of water. We have done both and are still in a great deal of pain. Is there anyhting else we can do to minimize the pain from these workouts?
First if you are new at working out you need to start with light weights, and not as many reps. You may have over done the work out. You want to pick a weight that you can comfortably do for say 12 to 15 reps. If you feel a strain when you get to around 5 to 8 reps...your weight is to heavy. The next thing you want to do is have someone make sure you are lifting correctly. If you are using free weights for example and doing curls for biceps, nothing should move when lifting the weight except from your elbow down...bury your elbow in your side and do not let your upper arm lift when you curl arm up...Many people I have seen do not do this and when you don't do it you are actually using your shoulder and back. If you stand against a wall and do your curls, keep back of arm and your back and shoulders on the wall, this will keep you from cheating.
It is pretty normal to feel very sore at times when working out for the first few weeks. Always stretch out very well before starting, after working out and make use of sauna if you have one at your work out facility. They are excellent for sore muscles. Take some Tylenol a couple of hours before going in if you are sore...that helps. Also before weight training, if you do a casual walk on the treadmill or ride a bike for about 5 minutes this will warm you up and help work out some of the soreness. Make sure you alternate body areas when working out. In other words one day do arms and abs, another day do legs and buttocks area...and so on. Again pace yourself and listen to your body. You should not feel totally wiped out after a good workout...you will be tired but you should not feel like you will keel over. I coach gymnastics and have a lot of experience at conditioning and training so I have to deal with my girls being sore on a daily basis. One of the things new people experience is soreness and that basically just takes some getting use to and some toughness. It will get better as you get stronger.
Hope this helps some.
Every time I take some time off from weight lifting, I am always quite sore beceuase I do too much too soon. I know this, and I try to go into it easy, but I can't help myself, but there is one thing that you should be aware of , exercising too much to quickly ccan have some serious negative affects. Too much exercise can lead to a condition called Exertional Rhabdomyolysis. Exertional Rhabdomyolysis is a condition that is typically developed as a result of an abrupt increase in the intensity of exercise. Some of the symptoms are:
severe, incapacitating muscle pain
elevated levels of creatine kinase (CK) in the blood
myoglobin in the urine
You would have most likely noticed that your urine is a dark brown color. The link above goes into a lot more detail about the condition. I just read about this today and though it may apply here. I am in no way an expert so take this as food for thought. If you are concerned about this than you should ocnsult your physician, oherwise refar to the advise from the first person who responded to your post.
As an ACE and AFAA certified trainer, I have a few concerns- just reading your post. It is not commonly accepted practice to design a starting program for a client that begins by focusing on isolation exercises for small(er) muscle groups. The extreme soreness is a result of muscle fiber tears as a direct consequence of overloading these ancillary muscles. Ideally, your trainer has conducted a comprehensive evaluation of YOUR goals and objectives, your health history, your activity history and has designed a program with YOUR needs as the guiding factor. To build a strong foundation, it is optimal to begin by working major muscle groups in conjunction with each other- and strengthen the smaller muscle groups as you progress.
Extreme soreness of the type you are describing is not an acceptable side affect of a baseline program, under any sports conditioning, health or certified training guidelines. When your body is being torn down to that degree, it produces a myriad of toxins and can compromise your immune system quickly. Use your best judgement, especially when working with a trainer. You are the one who has to live with the results.
That being said, it is inevitable with any fitness program that your muscles will be a bit stiff, sore and uncomfortable 24-48 hours after any given workout, especially in the beginning. There is a difference between delayed onset muscle soreness (DOMS) and the pain your are describing. If communicating your concerns to your trainer is not providing results, consider looking for a trainer who will listen, explain, communicate and build a program around you- not try to fit you to a workout.
I thoroughly concur with Ti 22 as earlier replies either went too far telling you how to design your own program (when your prior inexperience dictated your need for a trainer to do that in the first place) or went too far with alarmist sort of "1st year med student syndrome" alerting you to possibly rhabdo- (the latter is not likely your issue based on your description although it's an interesting potential of extreme overuse).
I am an NSCA Certified Strength and Conditioning Specialist (you know, the same cert required for most major league sports and large university strength coaches). As Ti 22 points out, you simply need to find a better certified, educated and qualified trainer. Responsible professsionals do not design "gut-check," ridiculously demanding workouts that result in debilitating pain and Delayed Onset Muscle Soreness (DOMS) that lasts as long as yours has with no relief achievable from the normal post-training (or post-injury) solutions. All accredited organzations offer a trainer search feature on their websites; you should use that to find a competent professional in your area:
NSCA: www.nsca-lift.org (choose the Find a Trainer tab on the right)
American College of Sports Medicine: http://forms.acsm.org/_frm/crt/online_locator.asp
ACE: www.acefitness.org (click the Find an ACE trainer tab lower on the page)
Please seek more competent guidance and all the best with your fitness goals!!
First when I replied that it is ok to be sore...that means sore ...not in terrible pain...Second...you do not need to hire a trainer to work out correctly....There is tons of info online...read...read books on working out...watch videos...But most of all use common sense...If you have not worked out in a long time...go slow first few weeks and use light weights...until you get comfortable and then increase weights or reps gradually....I also believe strongly that those who have not worked out much or have never done competitive sports really do not know what sore is and what hurt is....Being a little sore is natural...If you have pushed yourself in a workout some...You will feel this way...But if it is a extremely painful sore, one that is accompanied by a burning sensation then you have probably strained or pulled something...Again...see a Dr. before starting a work out plan to make sure it is ok...and go slow...educate yourself on what to do...You do not need to pay for an expensive trainer.
I use enlyten electrolyte strips before, during, and after my workouts. My calves used to cramp really bad and now they don't! If you are interested- I can mail you a sample to try. Many trainers in the Houston, TX area are using these strips along with the energy ones during their clients workouts. http://www.enlyten.com/angelas
Also, just make sure you strech really well before you start lifting weights...if it continues hurting- do more reps with the lighter weights and then step it up!
Thanks for all the advice. We are going on three months since we started our training and i would have to say that the first couple of weeks was the hardest.I have noticed my body recovers much faster and although i still have soreness, it is not PAIN.
Anyone initially starting out a workout routine will be sore for days. I used to skip legs all the time and only lift weights for my upper body. Randomly, I would do a leg workout and could barely walk normal for 3-4 days. It definitely helps to eat bananas and protein shakes to increase the healing time. When you work out you are essentially tearing your muscles and having them rebuild themselves.
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I understand pain after working out if you are new to it or do too much. But I've been working out regularly for the past 7 years and am just starting to have back spasms. I'd work out and be in pain for 3-4 days after. This makes me scared and not want to work out. Simple exercises that used to not give me pain are starting to bother me. Don't know what to do...