2 weeks ago I decided to take a week off from lifting. I hadn’t taken a deload week all year and my body was starting to feel fatigued. I had been dealing with some minor wrist discomfort but continued to push through it.
I decided to take the deload week after I felt a twinge in my lower back during my last training session of the day. It was nothing serious but I am very precatiuous when it comes to my back. I had a herniated disc (L5-S1) for 2.5 years that I was able to correct on my own without surgery (more on that in a future post). Once I felt that twinge in my lower back I knew my body could use the extra rest.
After my week off, I picked up right where I left off in my program: heavy leg day. Mid way through my second set of front squats, I could feel my hamstrings screaming. Normally I don’t feel that type of soreness that early in the workout. I knew I was in for some pain.
The next morning the delayed onset muscle soreness (DOMS) was worse than I expected. My legs were cooked. I train hard every session but normally I don’t experience too much DOMS. I forgot what kind of pain you go through during the recovery process when you’re just starting a resistance training program.
I always tell new clients to expect to be very sore the two days following our session. Especially, during the first week or two of a new resistance training program. Intellectually, I know dealing with DOMS is difficult starting out. But I subjectively forgot what that pain felt like since my own training has been consistent for so long.
The DOMS I experienced after the deload week wasn’t the worst I’ve felt. I remember one of the first times I tried lifting, back in middle school, I did hundreds of bicep curls and was so sore I couldn’t straighten my arms the next day. The DOMS was so bad I had to sleep like a mummy at night with my arms crossed over my chest for 2 days. It was horrific. But the memory of that pain stuck with me for a long time. Looking back on it now, I just shake my head and laugh.
Feeling that much muscle soreness in my legs reminded me how difficult it is for those who are just starting to improve their fitness. I had a strong dose of empathy for beginners and it made me want to write this post.
You must push through that initial pain. The DOMS will subside after a week or two of consistent training. I know it feels like it will never get easier, but it will. Your body will adapt to the stresses and become more accustomed to the training.
Don’t beat yourself up, or think you’re weak for experiencing the incredible soreness you’re going through. And believe it or not, training those muscles despite them being sore will alleviate some of the stiffness and soreness. I know it’s counter intuitive. But it works.
Trust the process. Push through the discomfort. And be patient. Progress takes time.
It gets easier. Don’t give up.
Talk again soon,
Shane