Weight Lifting Soreness Cause And Effect

Weight lifting soreness

Mild discomfort from weight lifting soreness is normal, as the body begins to condition itself against the internal effects of external resistance training, this article looks at the effects of intramuscular soreness.

If your training seriously with intensity, you have already or will undoubtedly feel these effects. So let's look closer at some of the causes, effects, and different ways to alleviate, post stress soreness.


How muscles get sore

All of us love to see progress of any kind, especially in our weight training. But... Weight lifting soreness can hinder, progress sometimes even severely!

This intramuscular soreness can come from change in your training routine, not hydrating properly, increasing volume or changing the degree of intensity.

Not enough rest between workouts can also affect the healing process.

If you are training seriously, 60 to 70 minutes is usually enough time to produce the results you want, within one or two different muscle groups.

Over time, the medical and scientific community has passed some of the blame for extreme muscle soreness...

To that of excess calcium leakage into the muscle fibers themselves that deem this the most responsible for the sensation of DOMS.


DOMS. What Are They?

This is a a direct result from your weight training-especially in the beginning; also better known as ‘DOMS’, (delayed onset of muscle soreness).

Depending on your level of fitness and your natural healing ability, this will vary from person to person. When you are starting-out, you will have your hands full just understanding your nervous system and preforming the exercises properly, but… 

As you advance your muscles and nervous system will begin to be able to handle a heavier work load.

With this new advancement you will begin to except some or most of the weight lifting soreness you're experiencing easier, even relish this soreness. I can hear some of you now “ya right”!

Honestly though this is actually the feedback telling you for the most part, YOU are training these specific muscles and putting in an honest effort.

The biggest mistake you can make here is doing too much. Just take it one step at a time here, until your muscles become conditioned. Be patient with your training and I promise; it does get easier!

Here are some of the different levels of weight lifting soreness: this is only a rough guide for you to follow, as everyone’s ability to handle soreness/stress with different pain thresh holds varies.

The difference between Pain and Soreness: 

Sharp pain is debilitating and generally ends the work out immediately. Weight lifting soreness is:

  • If you are mildly sore this is generally confirming that you are doing it right. If the soreness lasts for 1 to 2 days this is normal especially for beginners, even early intermediates.
  • If you’re sore for 3 to 4 days you have more than likely went at it too hard. I’m not laughing, as I too have experienced this sensation often.

But this is counterproductive if done too often, so don’t train that area again until it is fully healed, more than likely if you keep this up for a pro-longed-period your body may enter anovertrained state, or even worse, sustain an injury. 


Alleviating Aggressive Soreness.

Hydration
  • You can do some light stretching for these effected areas.
  • Some light cardio even very light weights with no intensity as you are just trying at this point; to simply put some blood into the area affected; this will warm it up and transport nutrients to these sore muscles
  • Drink plenty of water, always stay hydrated, during and after workouts throughout your day. I honestly can’t stress this enough to everyone , water helps with all forms of recovery and will help flush toxins and waste from your system hence…”faster recovery time”.

The reason some soreness is greater in certain muscle groups

  • 1st:  because most of the lower body's muscles are bigger it often takes more training to stimulate them, and of course this results in more intramuscular stimulation/soreness.
  • 2nd: is just as obvious but sometimes gets over looked, you have to walk on the leg muscles all day, whereas arms,chest and back you don’t, the bodies trunk supports these so they don’t have near the daily stress the legs do.

The worst for myself regarding weight lifting soreness and this will vary, I still shutter a little at the thought of some mornings, getting up from the bed and could hardly move because my calves were so sore...

They were not injured as calf muscles are a higher density muscle. Calf muscles take a fair bit of intensity to make them develop, so there were times I experienced this soreness at a fairly intense level; again though, these times were rare...

We just naturally feel this discomfort more on the legs, as we stand on them all day.


      What Actually Causes Weight Lifting Soreness?

This soreness is generally inflicted from the different angles of resistance you're pushing or pulling at, often the intensity of this soreness generally originates from the intensity of the contraction that was made within each rep completed through out your workout.                                       

When you feel the burn within the set that you are doing from weight training, this is a buildup of “lactic acid”, which is a buy or waste product that naturally happens when your weight training anaerobically.

Your muscle cells are being torn down, but only at a microscopic level, this is a very natural thing that occurs and of course without it we would receive no muscle growth.

Your body makes its major repairs to the torn or damaged cells when it is at rest or more precise, when you are sleeping.

The muscle fatigue/soreness you feel the next day is usually small in comparison to the second day, this is simply: the bodies attempt at trying to rebuild the damaged fibers from the work out of the previous day.

So if even one of you ask the question, ‘just how important is sleep to this whole weight training thing’?….

Most muscular pose

This is without a doubt one of the most over looked truths of heavy anaerobic training, you simply can’t grow unless you are getting enough rest/sleep at least 8 hrs

Well.... that was a bit of a mouthful on the whole soreness issue, wasn’t it?

I like to keep things in my training and the understanding of it simple and non-technical. Throughout the years spent at weight training I do find surprisingly…simple works and works well.

I hope the information on weight lifting soreness and how to alleviate some of it has helped. It is hard to tell, as each persons level of fitness does vary as to, what you experience as muscular soreness. Try to make your “weight training fun”, and enjoy your rest as much as your workouts. DWT

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