8 Reasons Why You’re Sore–#5 Training Volume
One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time. Many people associate muscular soreness with getting a good workout or getting results. However, the research does not necessarily support this thought process. Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity. Anytime a new exercise is introduced, it is expected that some level of soreness will occur. However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts. If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.
Jeff Tirrell, CSCS, CSFC, Pn1
When referring to training volume, we are typically talking about one of two things. Total number of sets performed in a given session, week, or month is one way to look to volume. Another way to look at volume is as volume load. Volume load is calculated as weight lifted x sets x reps. So, if you lifted 100 pounds for 3 sets of 10 reps, your volume would be 3 sets, but your volume load would be 3000lbs (100 x 3 x 10). Simply looking at volume (total sets performed) is a better way to compare different individual’s workloads. Volume load is very relative depending on an individual’s training background, strength, etc. If training volume gets too high, then you may be outworking what your body is capable of recovering from. I find that most adult clients over the age of 40 struggle to handle more than 24 total sets in a single session or more than 72 sets in a given week. There are some who can handle more than this, and some who struggle to recover from volumes half of this. When increasing volume, it can be helpful to look at volume load for an individual and try not to increase by more than 5-10% in a given week.