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Thread: had my first heavy lifting workout at the gym, today i am pretty sore

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  1. #1
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    had my first heavy lifting workout at the gym, today i am pretty sore

    (Btw, I'm 22, 5'9, 140 lbs)

    Went to the gym for the first ever on Sunday and did some heavy lifting. Following the StrongLifts program, I did the bench press and deadlifts. I'm pretty sore all over today, but in particular my lower back is pretty stiff. I think I might have done a few deadlifts with poor form. I was planning on lifting about 3 times a week but if I feel this sore I don't know if I can. Should I cut it down to 2 times per week since I am a beginner?
    Yes, the real Dirk.

  2. #2
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    Form first, then weight. Volume with really low weight is just practicing the motion. Do more than listed if you need to practice. Drop the weight down a bit so you can really get the motion down before you add weight.

  3. #3
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    First time ever at the gym and you went heavy? Uh oh, the soreness has only started. You'll probably be worse tomorrow.

    Be patient, give your body some time to get used to a new activity. I'd do 3x/week with less weight. You'll know when your body is ready to increase resistance.

  4. #4
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    Quote Originally Posted by Jerseyjim View Post
    First time ever at the gym and you went heavy? Uh oh, the soreness has only started. You'll probably be worse tomorrow.

    Be patient, give your body some time to get used to a new activity. I'd do 3x/week with less weight. You'll know when your body is ready to increase resistance.
    LOL, yup it will definitely be worse tomorrow. It will pass and you won't be as sore with repeated efforts. Just go easy and rest up and eat. If you are super sore, don't train. Go for a walk / do some dynamic stretching.
    "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

  5. #5
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    Quote Originally Posted by Jerseyjim View Post
    First time ever at the gym and you went heavy? Uh oh, the soreness has only started. You'll probably be worse tomorrow.

    Be patient, give your body some time to get used to a new activity. I'd do 3x/week with less weight. You'll know when your body is ready to increase resistance.
    I agree -- you aren't doing the program, you're just lifting however you want to lift. I know that both because you went heavy and because you deadlifted and benched on the same day, and the Stronglifts program has deadlift on overhead press day, not bench day.

    Go by the program to the letter. Download the tracker and if you have a smartphone, get the app. Follow it to a T. You won't impress anyone when you bench press and squat using only the bar, but it works. I've never been very strong, and my 1 rep max on the bench has always been below 140. I'm doing 80 pounds on the bench for 5 sets of 5 right now, and I'm squatting 125. You just aren't going to have all the girls in bikinis flock around you with those weights. But, and this is important, I'm also doing all the lifts correctly, I'm getting stronger every workout, and my deadlift this Friday will be 170. A week from the following Monday it will be over 200. By the end of November, if I don't stall (I probably will on all lifts), I'll be at 290 on the squat, 165 on the bench, 185 on the row, 155 on the press and 330 on the deadlift. I have no doubt I won't hit those numbers -- you will stall at some point, and that is contemplated by the program. The point is, you will be hitting really respectable numbers really fast (I started in July). So be patient, don't worry if people sneer at you for lifting with just the bar, and follow the program. It works, if you will work. If you go heavy just because, then you aren't doing the program and it's your own fault if it doesn't work.

    By the way, lifting 3 times a week is fine if you start light and concentrate on form. I haven't missed a workout since July.

  6. #6
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    the weight down a bit so you can really get the motion down before you add weight.

  7. #7
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    Decrease the weight and focus on proper form.That will give you the most gains in the long-term and help avoid preventable injuries from incorrect form. Since you are just getting started at the gym you might want to work with one of the staff to make certain your form is correct - right now this is more important than the weight.

  8. #8
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    Doesn't Mehdi stress starting with, literally, only the bar and adding 5 lbs each session? For a "first time ever" lifter, I think that advice couldn't be any more appropriate.. I'd get on youtube or check the stronglifts website and MAKE DAMN SURE you've got form down, especially with the deadlifts. You're not in the gym to impress people, better to look a little dumb lifting an empty bar once or twice before you work up to some weight than to tear something and take an involuntary month off...
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  9. #9
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    The Myth of Over-training
    Push through the soreness.
    Everything is bad for something - How do you feel today?

  10. #10
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    Quote Originally Posted by Gilleh View Post
    The Myth of Over-training
    Push through the soreness.
    Being sore and over training are two completely separate things.
    "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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