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Recovery from strength workout

I know your body needs recovery time after a strength workout. My question is: What if 2 days later I'm still sore from the workout? For example, I did strength training Friday night - 20 min each upper, lower, and abs. I can still feel it in my chest and upper back. I want to do strength again this morning. Am I OK to do that, or should I wait one more day? If I wait, I feel like I'll only get in 2 days of strength and would really like to get 3 in. I'm just maintaining my weight now and want to build more muscle. I'm not real new to strength, just trying to increase my weights a little.Thanks.

Mon. Jan 21, 9:25am

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I was always told you should give yourself one day's break in between to let the muscle heal. However, normally you are more sore the second day after the work out than the first and I make myself work out and do more weight training at that time. When I do that the pain lessens and I am less sore the next day. So, I usually do weight training every other day. Take a couple of advil before you hit the weights, you'll be glad you worked out some of the soreness once you get started.

Monday, January 21, 2008, 9:48 AM

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Also, make sure you get some potassium--a banana after a workout is good. It helps with the soreness. Stretch well and then keep moving the muscle a little--don't sit down and let it freeze up--action helps move the acids through. So does water.

Monday, January 21, 2008, 11:04 AM

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I find even if I'm a little sore 2 days after, once I starting lifting again it stretches it out and it doesn't hurt as much.

Monday, January 21, 2008, 11:31 AM

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You know what they say,
NO pain, NO gain!
I like to be a little sore, being reminded (the next morning) of how hard I've been working feels good to me.

Monday, January 21, 2008, 2:44 PM

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I don't really agree with the no pain no gain slogan. If it hurts a lot, take it easier. If you keep going and there is a lot of pain you are likely to hurt yourself. A little ache is good though. I found my first day of working out I was extremely sore, but I kept going and I only have a mild ache in my muscles now which tells me I've worked out, but I didn't over do it. If I feel really soar I take it a little easier the next day because the last thing I want is to hurt myself and not be able to do anything for a week or two. A lot of pain is usually your body telling you "hey this hurts!!! Stop doing it!!"

Tuesday, January 22, 2008, 8:23 AM

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You definitely need to be able to tell the difference between muscle fatigue and pain. One is necessary to build muscle strength and endurance, one is something to totally avoid!

Tuesday, January 22, 2008, 10:57 AM

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I'm new too and don't have a lot of info. Does it help to take protein within 30 mins post-workout?

Tuesday, January 22, 2008, 12:38 PM

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Doesn't have to be protein, just fuel. I try to have something with a mix, like half a turkey sandwich or something. And definitely make sure you are drinking lots of water!

Tuesday, January 22, 2008, 2:21 PM

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If you are training to increase muscle, you should eat a protein after lifting. Carbs are good after cardio. A mix (like the proevious poster suggests) is a good overall post exercise snack.

Tuesday, January 22, 2008, 9:21 PM

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Food at the gym?

No pain, no gain'er here.
I think people are too focused on what to eat/drink after their workouts. I saw this woman at the gym yesterday with a protein shake next to her treadmill! I didn't want to judge, but can't she wait until after her workout?!?
I teach group fitness classes 3x/wk. I drink water before, during, and after my workouts, then I shower and have dinner or lunch on my regular schedule. Everyone is different and has to listen to their own body, but don't think that you can consume as many calories as your burn on the elliptical in your car on the way home from the gym, and still lose weight - it's a bad trap.

Wednesday, January 23, 2008, 12:33 PM

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I used to take a warm bath the night of my workout and then do some really good stretches.

Wednesday, January 23, 2008, 7:05 PM

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Related PEERtrainer Thread:

Working Out With Sore Muscles


Wednesday, September 22, 2010, 10:27 AM

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Related PEERtrainer Article:

Foods That Can Help Sore Muscles Recover Faster

Wednesday, September 22, 2010, 10:31 AM

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Related PEERtrainer Interview:

How Much Protein Does An Athlete Need In Their Diet For Muscle Building and Recovery


Wednesday, September 22, 2010, 10:47 AM

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Wednesday, September 22, 2010, 10:48 AM

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