8 Reasons Why You’re Sore–#6–Training Frequency
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
The cold hard truth is that when we are younger, we recover quicker. I remember when I first started training in 1998 (8th grade), I would train 6 days per week for 90-120 minutes. I got bigger, stronger, and rarely felt overtrained. There was a time in the summer my junior and senior year where I would train 6 days per week, and on 3 of those days. I would actually lift 2 separate times accounting for roughly 12 hours of training each week. Even at this time, I still made great progress. It wasn’t until my sophomore year of college that my 6 day per week plan was just more than my body could keep up with. I scaled things back to 5x/week and did just fine again. Once I started having kids and sleep got limited, the stress of providing for a family became real and I had to scale back to 4 days per week. I find that most adult clients over the age of 40 can only tolerate 3-4 days per week. There’s nothing that says you can’t train back to back days. However, if you are always sore, and don’t feel that you’ve recovered, you may need to give yourself some extra days for recovery.