Muscle Soreness And Weight Training - How Do You Avoid It?

one arm dumbbell curl


My question is that every time I finish my weight training exercises, about 10 to 20 hours later, the parts I was working on of become very sore, how can I prevent this from happening?

- Kalo


Thanks for the question Kalo.

If I had the cure for this problem Kalo, I'd be a very rich man ;) I'm sorry to say that you can't escape the grip of muscle soreness. There is no curing or preventing this from happening because it's a part of our physiology.

Muscle soreness is usually the worst when you first start out with weight training (beginning or returning after a break), trying something different with your weight training routine such as adding new exercises, techniques, sets, repetitions, or rest patterns. Muscle soreness also comes on when you attempt a new sport or something your body is not used to.

Muscle soreness is an adaptive response to a stimuli that your body isn't used to. Think of it as a copping mechanism. Personally, I experience the worst soreness when I take a break from weight training.

The longer the break the worst it is when I return to weight training. However, it can also occur when I try something new such as a giant set or introducing super sets to my routine.

I tried doing Jon Benson's 7 minute workout for a couple of weeks and the muscle soreness was almost unbearable. It all depends on how you introduce new exercises and the intensity at which you perform those exercises.

Muscle soreness is a natural response to weight training and over time, your body will become accustomed to the lifting and will not get as sore. As your body gets into better shape, so will your muscle soreness.

That is, you won't be as sore as you did when you first started out. However, you can't eliminate muscle soreness altogether.

I’m not going to get into the specifics here as I have an article that goes over this situation here. The best advice I can give to you is to slowly introduce new exercises and keep your intensity levels at a gradual increase.

That is, don’t introduce new exercises and techniques to your weight training program and attack them with 100% intensity levels. Gradually add more and more intensity levels in order to give your body time to adjust.

Remember, if you’re weight training on a consistent basis, your muscle soreness shouldn’t be getting worse. Muscle soreness should improve as you continue with your routine, provided you are consistent with your routine.

If you find your muscles are getting progressively worse and more sore, doing the same workout, you may want to stop and talk to your doctor.

If you’re just beginning a weight training program, give it about 2 to 3 weeks and your muscle soreness should be reduced.

Also, you may want to invest in a heat pack, cold pack and some tiger balm. Also, if your funds allow it, try going for a massage, it may workout some of the "kinks".

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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