OK, so I read on here somewhere that being sore the day after lifting weights is not the sign of a good workout. Ok, so I did weights, and I'm pretty sore today, so what's that a sign of? Over doing it? Should I do less reps? The reason I was reluctant to try weights is because I don't know when to stop. If I just do, say 10 or 20 reps, I don't feel like I'm doing anything. I'm not even tired, and I don't fel like I put any effort into it. So I did like 50 reps on each machine. Back extenders, leg curls, arm things. (LOL.. I have no idea what you call these machines, and no one was there on a Sunday to show me the proper way.) All in all, I went from machine to machine (what are these things called?)... and did different sorts of weights for 30 min. I'm pretty sore today, so now what? Wait till it goes away before I try again? Then do less? This is why I prefer swimming and Pilates.. I can't figure this stuff out.
just started weights
- Thread starter NeuroRN76
- Start date
I am no expert but 50 reps on each machine is way too much. I hired a personal trainer to get me started and since it's in my home, we just use dumbells. She started me off with 3 sets of 8 reps and now I am up to 3 sets of 12 reps and also upped the weights. Hope this helps you.
No, I DON'T understand it... which is why I kept saying, "no thanks, I'll stick with what I know." But everyone (not here) kept harping on me that I wouldn't get anywhere unless I did weights. So I did. It wasn't hard, it's not like it exerted me or anything. My triceps and hamstrings are the only thing that's sore today, and it's not bad enough that I need pain relievers. Just wasn't sure if I should wait until that soreness is gone before I continue, then try less than 30 min, or less reps? Keep in mind, I started off with light weights...10-30 pounds depending on the machine. Everyone around me was doing about the same as me, so I just sort of watched and followed. I figured the only way to learn was to jump right in. Which is why I am here, to ask questions. This is all new to me, and I don't pretend to know what I'm doing.
two things:
when you are new to weight training, you WILL get sore even without a hardcore workout, at least for a couple weeks. then your body adapts and as long as you're not really over doing it, and eating right, you'll only feel a little stiff/tight the next day...if that.
as for your workouts, don't exceed 12 reps on an exercise. I would suggest you lift for lower reps, like 6-8 some days, and 10-12 reps the other days. or go low reps 2 weeks, then 12 reps two weeks and alternate it that way.
but 50 reps a set is just too many reps to do you any good. Basically you have what's called a maximum lift, or a One Rep Maximum. Say that weight on a given exercise is 100lbs. you can do 100lbs one time, that's as much as you can strain out.
That means your working weight for normal sets is probably about 80-85lbs. for 6 reps, a little lower for 12 reps.
anything under 50% of your max lift, or 50lbs in our example, is pretty much useless. its not enough weight to trigger a response in the body. At under 50% you're almost doing cardio, not weight training.
and if you were able to do 50 reps, then you were way under 50% of your max.
For the first 2 weeks, just do a warm up set of light weight, and then 1 working set of heavy weight. you won't get real sore, and you'll be figuring out what your weight lifted should be.
lastly, run away from the machines! you want free weights. dumbbells, barbells...very few machines used.
the only machines I regularly use are the calf raise machine and the pully station for occasional seated rows, or pulldowns on the one day I don't do pullups. everythign else is free weights cuz they are better, hands down.
when you are new to weight training, you WILL get sore even without a hardcore workout, at least for a couple weeks. then your body adapts and as long as you're not really over doing it, and eating right, you'll only feel a little stiff/tight the next day...if that.
as for your workouts, don't exceed 12 reps on an exercise. I would suggest you lift for lower reps, like 6-8 some days, and 10-12 reps the other days. or go low reps 2 weeks, then 12 reps two weeks and alternate it that way.
but 50 reps a set is just too many reps to do you any good. Basically you have what's called a maximum lift, or a One Rep Maximum. Say that weight on a given exercise is 100lbs. you can do 100lbs one time, that's as much as you can strain out.
That means your working weight for normal sets is probably about 80-85lbs. for 6 reps, a little lower for 12 reps.
anything under 50% of your max lift, or 50lbs in our example, is pretty much useless. its not enough weight to trigger a response in the body. At under 50% you're almost doing cardio, not weight training.
and if you were able to do 50 reps, then you were way under 50% of your max.
For the first 2 weeks, just do a warm up set of light weight, and then 1 working set of heavy weight. you won't get real sore, and you'll be figuring out what your weight lifted should be.
lastly, run away from the machines! you want free weights. dumbbells, barbells...very few machines used.
the only machines I regularly use are the calf raise machine and the pully station for occasional seated rows, or pulldowns on the one day I don't do pullups. everythign else is free weights cuz they are better, hands down.
Thanks! So I guess I was able to do 50 because they were so light.. so I should lift heavier and do less, right? 12 doesn't sound like much, but maybe it will be if it's a lot heavier. Well for what it's worth, I still enjoyed it and it felt good to me. I hope I at least accomplished a little something. I will try the free weights soon.. they are just way more intimidating. There are all these huge muscle bound men over there. Then here I come with my scrawny 110 pound body frame.. I feel a bit out of place! Plus they're always staring at me, and I feel self-conscious.
Just wanted to add my 2 cents.
So, like the others said, you need to pick a weight that makes it kinda hard to do 10-12 reps, but you should do 2 or 3 sets of 10-12 (or whatever # you choice) of each exercise. i.e. pick a machine, do 12 reps, rest for like 90 secs or so, do another set of 12, same exercise, etc. for 2 or 3 sets.
I couldn't tell if you understood that or not, so I just thought I'd try to clarify.
So, like the others said, you need to pick a weight that makes it kinda hard to do 10-12 reps, but you should do 2 or 3 sets of 10-12 (or whatever # you choice) of each exercise. i.e. pick a machine, do 12 reps, rest for like 90 secs or so, do another set of 12, same exercise, etc. for 2 or 3 sets.
I couldn't tell if you understood that or not, so I just thought I'd try to clarify.
Just wanted to add in that the speed at which you lift is important. Lift at a slower speed and follow your breathe. A nice number for most people is 2 seconds on the concentric phase and 4 seconds on the eccentric phase.
Concentric contraction occurs when a muscle shortens in length and develops tension e.g. the upward movement of a dumbbell in a bicep curl.
Eccentric contraction involves the development of tension whilst the muscle is being lengthened e.g. the downward movement of a dumbbell in a bicep curl.
Concentric contraction occurs when a muscle shortens in length and develops tension e.g. the upward movement of a dumbbell in a bicep curl.
Eccentric contraction involves the development of tension whilst the muscle is being lengthened e.g. the downward movement of a dumbbell in a bicep curl.
having a personal trainer show you proper execution of exercises is a great idea. some people can figure it out from descriptions, photos, and trial and error, but some people simply learn better with hands on instruction.
And yes, the important thing is that you're trying, and wanting to do it properly.
And yes, the important thing is that you're trying, and wanting to do it properly.
I would be cautious about going so heavy in the early stages of working out...Your body needs to adapt itself structurally to heavier weights, which requires a "break-in period" of a few weeks (usually 6-8 weeks for beginners). So while this is good advice, it;s advice that you should consider over the course of your "intro" to weights, not right away. I would suggest ~2 weeks at 12-15 reps, 2 weeks dipping into 8-12 reps, another week at mostly 8 reps, and the final week at 6-8 reps. After this, you can begin a more periodized plan (which means that your weights, sets and reps will fluctuate, which is basically what malkore was referring to).malkore said:
Also, as far as your original question: Soreness is not an indicator of a good workout, meaning that being overly sore doesn't mean that your workout was necessarily good, and that not being sore doesn't mean that your workout was bad.
LOL! We can always count on you to mention NROL Cynic! 
You'll be happy to know, I have now purchased this book, it's on my desk right now. (just haven't had time to start reading it yet, but I will soon).
Neuro - I know it's a lot of info to try and take in all at one time. Don't be intimidated, it'll all come together. Hiring a trainer would probably get you off to a good start, especially since you are unfamiliar with how to lift weights. Also, if you hire a trainer, be sure and mention what your intentions are. Many of them will parade you through the gym telling you what to do without actually teaching you anything. Make sure you tell the trainer that you want to learn how to do this stuff on your own. If he/she is worth their salt, they will make sure you leave them with the knowledge you need.
You'll be happy to know, I have now purchased this book, it's on my desk right now. (just haven't had time to start reading it yet, but I will soon).
Neuro - I know it's a lot of info to try and take in all at one time. Don't be intimidated, it'll all come together. Hiring a trainer would probably get you off to a good start, especially since you are unfamiliar with how to lift weights. Also, if you hire a trainer, be sure and mention what your intentions are. Many of them will parade you through the gym telling you what to do without actually teaching you anything. Make sure you tell the trainer that you want to learn how to do this stuff on your own. If he/she is worth their salt, they will make sure you leave them with the knowledge you need.
I do anywhere from 3 sets of 8 reps to 5sets pyramid routines (12 reps, 10, 8, 10, 12 reps).