Growing Pains: How to Fight the Post-Workout Pains
You just hit your first leg day in years…
And all of a sudden your ability to sit down has been stolen from you. What now???
I love this picture above because it clearly depicts how it feels to do any simple task after lifting for the first time in ages.
So, you used to bench 225 in high school and decided to go back to the gym for the first time in ages. DO NOT DO WHAT YOURE THINKING ABOUT DOING. Loading up 225 and giving it a whirl is probably one of the worst decisions you could come up with.
For many, high school was the last time they even went to a weight room. And oftentimes, you were there multiple times a week doing the motions your head coach has been preaching and teaching you for years. Back when you were made of jell-o and magic, this was easily conceivable. Unfortunately now, you are made of more jell-o and held together by masking tape instead of magic.
As I have grown from high school to college to “real life”, I think the idea of “use it or lose it” really hits homes. Mainly because it encapsulates what your body does when you don’t do those types of exercises for a while. It gets rid of all that shit you did know, practice, learn, and repeat over and over. Which sucks, but good news! It is never too late to restart or start.
When I say that it is never too late, I really mean it. My dad is starting to workout again at 62 years of age. Which is an amazing thing to see. But even he knows that you must start slow and relearn everything at a whole different pace than before. The biggest difference between us in high school and now is the ability for us to do things the “smart way”.
That’s right, we are smarter now (believe it or not) and have the ability to rationalize and logic things out if you will.
Now, after saying all of this - I, of course, am one of the dumbest people I know. But I have found out a way for this to work for me - the “smart way” if you will. I present to you, the smart ways to introduce weightlifting/exercise without murdering your body! (I added *** to the most important ones in my opinion)
Best Practices for Managing Post-Workout Soreness
Gradual Progression*****:
Start with light intensity and gradually increase the intensity of your workouts to prevent excessive muscle strain.
I have talked to quite a few people when it comes to restarting working out. This includes people who have squatted, deadlifted, and benched crazy amounts. And when they first start, I suggest 3-4 machine workouts. Thats it. No max benches, no insane deadlifts, no recreations of the Arnold documentaries. Just simple shit to bring the muscles back alive!
Warm-Up and Cool-Down****:
Perform a proper warm-up before your workout and cool down afterward to prepare your muscles for exercise and aid in recovery.
Here’s some options:
10-15 minute brisk walk in the morning prior to working out gets the blood flowing
Two sets of muscle-specific lifts
For chest day: easy bench press with low weight and slow tempo 2 seconds down, 1 second up
Cooldown: Easy walk/dynamic stretching/foam rolling, etc.
Hydration:
Ensure adequate hydration before, during, and after workouts. Proper hydration helps in muscle recovery and reduces soreness.
Lots of water day in and out, especially as you start moving more! Add an electrolyte drink in as well once a day. With more sweat, comes the need to replenish more salt!
Balanced Nutrition:
Consume a balanced diet rich in proteins, carbohydrates, and healthy fats to support muscle repair and growth. Include anti-inflammatory foods such as fruits, vegetables, and omega-3 fatty acids.
Another thing that a bad diet absolutely ruins - workouts. I actually suggest eating more after you begin to workout as your body may request more food to build muscle. This isn’t where you get an extra McFlurry, like I would’ve in the past. This is where you fill your body with whole foods and everything it needs to recoup.
Adequate Sleep:
Ensure you get sufficient sleep as it is crucial for muscle recovery and overall health.
I could bitch about sleep for days (and will most likely write a book on it in here), but really sleeping for 8 hours can change a person’s life. If you want the best sleep, in my experience, here’s my go-to tips:
No food 2 hours prior
No water 1 hour prior
Phone in another room (hard asf)
Read a paper/kindle book for an hour prior
Active Recovery*****:
Engage in low-intensity activities such as walking, swimming, or yoga to promote blood flow and aid muscle recovery without adding stress.
These are sooooo important! One big suggestion is this:
Make your warmup a continuation of the workout the day prior
If you did legs the day before… do 2 sets of 10 - slow tempo, as low as possible squats for the warmup for the workout you are doing today. This preps the body for the healing process from the workout yesterday as well as a warmup for the current workout.
Take walks everyday, the worst thing I think you can do for soreness is sitting in place all day. Quick 15-20 min walks outside are essentials I stand by.
Foam Rolling and Stretching:
Use foam rollers and perform gentle stretching exercises to release muscle tightness and improve flexibility.
These work for some people and don’t for others! Feel free to give both a try, however I would really push just general walking and movement instead.
Again, I’m not a doctor - so clearly I might not have any idea f’ing clue I’m talking about. But who cares, I am going to tell you exactly how I got to where I am now. For the most part, I feel much better than I did before. So I’m going to keep preaching! Give it a try, and if there are better ways you have found - hit the “Holler at Me” page and fill me in!
