Is it normal to be sore

If you’re thinking about starting a workout program, you might be wondering if you’ll be sore after training at the gym for the first time.

The short answer: if you’ve never worked out before, some mild muscle soreness is likely, but a coach can help you ease into a program so you aren’t more sore than necessary.

The good news: as you get used to working out, you won’t be as sore as often because your body will adjust to the activities you do.

Very experienced gym goers also get sore from time to time. This usually happens when they do an exercise for the first time or significantly increase the intensity of a workout by adding weight or volume or by reducing rest.

While it’s true that people can work out at such extreme levels that they become ill or injured, it’s very rare—especially when people train under the supervision of a qualified, credentialed coach. There is NO VALUE in doing too much during your workout. In fact, we find that less is more. Doing a few things really well, not going until you feel dead, then recovering and getting back to it the next day is absolutely the best way to see changes happen in your body (and mind)!

Why do we get sore?

So what causes muscle soreness, also referred to as “delayed onset muscle soreness” (or “DOMS” for short)?

Scientists explain that soreness is caused by microscopic tears in the muscle. Appropriate levels of exertion challenge the body. The body responds to that stress by repairing itself and adapting to be ready for similar and even greater challenges. So if 10 squats make you sore one day, the body might add muscle so it takes 12 squats to make you sore the next time.

How to avoid being too sore (too often)

Great coaches understand exactly how to challenge muscles, connective tissue and physiological systems so they adapt to become stronger, more powerful and more efficient. An effective workout program balances appropriate stress with rest, recovery and nutrition to ensure the body is always improving itself.

As you become more experienced, you’ll start to recognize that certain low levels of soreness are just part of the process. And your coach will always check in with you and adjust training intensity to make sure your workouts are appropriate.

It is important to understand that being sore is not the goal. It is a necessary evil of your first few weeks as your body gets used to moving in ways it has not in a very long time. But once you have worked out consistently for a week or two, your muscles will recover more quickly.

Going forward

Here’s the bottom line: workouts have the potential to make your muscles sore, but a great coach will ensure that everything you do is safe and appropriate. As you get fitter, you won’t be as sore as often. There will definitely still be days that you feel it, but you will not be as sore as you are when you first get moving!

If you’re new to CrossFit or even working out in general then the best plan is to talk with an experienced coach about your goals. That way you can be confident what you are doing in your workouts is actually helping you get to where you want to be.

We would love to help you with this. We ask questions and we listen to your answers, then we tell you how we can help. Most importantly we answer all of your questions, too, so you feel comfortable. Whether you are asking about the gym or about working out in general, we are here to help!

And once you start working out, you won’t be on your own. The team of Black Wolf coaches will guide you, adjust your workouts and make sure you’re always on track each and every day!

If you have more questions about muscle soreness or anything else related to fitness and nutrition, book a free consultation with us here.

-Ben