Training when in a physical job?
Discussion
I went to the gym yesterday, first time ever that I've done any weight training.
I felt pretty good afterwards, really felt I'd done something beneficial. Today though my legs are aching badly, to the extent that walking down the stairs is painfull. The problem is that I have physical job, lifting upwards of 2000 boxes a day between 5-30kg and feeling like this regularly would seriously dent my work rate (paid per box).
Is this sort of muscle pain to be expected, or have I possibly overdone it on my first outing? Went with a good friend who has been training a number of years now, so I'm sure he would have stopped me had he thought I was overdoing it. I would like to go again but don't think I could cope feeling like this 2/3 times a week, any advice welcome regarding minimising this pain the next day.
FWIW I have been fairly active with climbing and hiking, recently quit smoking and back out on the mountain bike twice a week. I'm about 6' and 12 1/2 stone and in decent shape (well no spare tyre at least).
I felt pretty good afterwards, really felt I'd done something beneficial. Today though my legs are aching badly, to the extent that walking down the stairs is painfull. The problem is that I have physical job, lifting upwards of 2000 boxes a day between 5-30kg and feeling like this regularly would seriously dent my work rate (paid per box).
Is this sort of muscle pain to be expected, or have I possibly overdone it on my first outing? Went with a good friend who has been training a number of years now, so I'm sure he would have stopped me had he thought I was overdoing it. I would like to go again but don't think I could cope feeling like this 2/3 times a week, any advice welcome regarding minimising this pain the next day.
FWIW I have been fairly active with climbing and hiking, recently quit smoking and back out on the mountain bike twice a week. I'm about 6' and 12 1/2 stone and in decent shape (well no spare tyre at least).
If it was your first time its certainly not unusual you're feeling some pain today! You've have been using muscles in different ways than your body is used to and probably some muscles that have never had much strain on them before.
I'm no fitness expert but I would expect if you did it a couple of times a week by the third week you wouldn't be in much pain the day after as your body would be starting to adapt. My latest job involved heavy lifting, first few shifts I could definately feel it the day after but after that it was fine.
I'm no fitness expert but I would expect if you did it a couple of times a week by the third week you wouldn't be in much pain the day after as your body would be starting to adapt. My latest job involved heavy lifting, first few shifts I could definately feel it the day after but after that it was fine.
As above, your first time training yoy will always have a lot of DOMS (delayed onset of muscle soreness) the next day. This is usually nowhere near as bad after your first few session as you get use to weight training.
I have been regulary training hard for a fair few years now, and if I take a week off, or if i'm injurred and have to take a few off, the first session back always causes A LOT more DOMS than usual.
You'll get used to it. If it is still really bad after a few weeks you're probably doing a bit too much. Saying that I can be very stiff the day after a leg workout during normal training cycles, but I know what to expect!
I have been regulary training hard for a fair few years now, and if I take a week off, or if i'm injurred and have to take a few off, the first session back always causes A LOT more DOMS than usual.
You'll get used to it. If it is still really bad after a few weeks you're probably doing a bit too much. Saying that I can be very stiff the day after a leg workout during normal training cycles, but I know what to expect!
Thanks for that folks, good to know it's not permanent.
TBH it was a shock to my system, I was expecting a gym with treadmills and lots of machines. None of that at all, just some racks and benches, lots of bars and weights stuffed in an old building in need of paint. All huge big fellas in the place too, went in and one guy was bench pressing 240kg
My friend and his training buddy showed me 5 lifts, said thats all I need to do twice a week. Other than that eat everything I can fit in me and then I'll get stronger. Sounds simple enough although the squats left me with severe jelly legs which I'm blaming for the pain today.
TBH it was a shock to my system, I was expecting a gym with treadmills and lots of machines. None of that at all, just some racks and benches, lots of bars and weights stuffed in an old building in need of paint. All huge big fellas in the place too, went in and one guy was bench pressing 240kg
My friend and his training buddy showed me 5 lifts, said thats all I need to do twice a week. Other than that eat everything I can fit in me and then I'll get stronger. Sounds simple enough although the squats left me with severe jelly legs which I'm blaming for the pain today.
Dale19 said:
2 simple workouts of coupound lifts. Bench press, bb row, squats, deadlifts, overhead press.
Thats exactly what my friend showed me, good to know that I'm on the right track.I'm not concerned with getting massive, just want to be stronger with a better balanced physique. All my work involves lifting and pulling so I'm oddly proportioned, fairly big across the top of my back and biceps but with no chest or triceps worth a mention. I was struggling to lift 40/50kg on the standing/bench presses
soda said:
Thats exactly what my friend showed me, good to know that I'm on the right track.
I'm not concerned with getting massive, just want to be stronger with a better balanced physique. All my work involves lifting and pulling so I'm oddly proportioned, fairly big across the top of my back and biceps but with no chest or triceps worth a mention. I was struggling to lift 40/50kg on the standing/bench presses
SO you need to work on pushing exercises as opposed to pulling exercises (like in the barI'm not concerned with getting massive, just want to be stronger with a better balanced physique. All my work involves lifting and pulling so I'm oddly proportioned, fairly big across the top of my back and biceps but with no chest or triceps worth a mention. I was struggling to lift 40/50kg on the standing/bench presses
)By 'evening up' your muscles this will also help your posture and reduce chance of injuries in the future.
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