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8 Reasons Why You’re Sore–#8–Deloading

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

#8–Deloading

Deloading is a term used to describe an intentional period of time (usually 1-2 weeks) where intensity and/or volume are reduced in training.  In some cases, no training at all is performed (though this is probably not optimal, unless you are injured).  In my experience, this is usually not an issue with the majority of clients.  Most people end up missing time at the gym due to illness, work, kid’s activities, vacation, etc.  If you happen to be somebody that is highly dedicated to your training and don’t ever miss any period longer than a week in the gym, then a scheduled deloading period may be needed.  I usually recommend reducing training volume by 40-60%, and intensity by 10-20%.  In practice for a one week deload, this would look something like this:

Normal Week                                                                                     Deload Week

45 total weekly training sets of all exercises                                      24 total weekly training sets

e.g. squats: 200lbs lifted                                                                     squats: 160-180lbs lifted

If you don’t ever miss time in the gym in a 12 month period, I would recommend the following deload schedule for people who train 3, 4, or 5 times per week.  As mentioned earlier, training more than 5 times per week is likely not feasible for most adults, and less than 3 doesn’t warrant a deload period.

3 days per week: deload for 1 week, 1 time each year

4 days per week: deload for 1 week, 2 times each year

5 days per week: deloa for 1 week, 3 times each year

 

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

#7-Program Hopping

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.

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

#6-Training Frequency

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.

 

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