8 Reasons Why You’re Sore–#7–Program Hopping
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
As stated initially, any new exercise or activity added to a program will produce a novel stimulus that will almost always lead to some level of soreness. Many individuals change their workout every day and never give themselves a chance to adapt. Many people enjoy the feeling of being sore as they associate that with progress. However, when you look at research, most of the gains in lean body mass actually occur 2-4 weeks into training after the majority of initial soreness has subsided. It should be remembered that strength training is a skill. It must be practiced. It is recommended that the majority of your exercise selection remain basically the same for at least 3 weeks. Workouts can be varied by the number of sets, reps, weight lifted, or time to completion. After 3-12 weeks with a given exercise, you can switch it out if you are bored or no longer able to progress the aforementioned variables.