Quick Access to Content – Summary
If you’re new to bodybuilding, the last thing you want is to be in a lot of pain after the first workout.
Although your body will eventually get used to these very specific exercises, there are things that can help you limit muscle soreness after your first workout.
Warm up well before starting training.
A warm-up is a sequence of exercises and movements that prepare your body for the activity you are about to do.
It heats the muscles to prevent them from being traumatized by the first lifting of heavy weights.
In addition to limiting muscle soreness, they reduce the risk of injury. Whether you are a beginner in a Bordeaux gym or an experienced athlete, you need to make time to warm up.
Drink enough water before, during, and most importantly, after
Dehydration is the last thing you need when your muscles are already sore from a hard workout.
Water flushes out toxins and helps prevent cramps, muscle fatigue, and inflammation. It is therefore important to drink before, during and after workouts.
A good rule of thumb is to consume about 500-700 ml (17-25%) of water for every hour of strength training.
Limit the duration of training
When you start weight training, it is common to want to stay in the gym for a long time, doing long sets and testing all the devices. However, the movements are very special and you will quickly discover muscle groups that you have never felt.
If you do long sessions while your body is doing these exercises for the first time, you will still experience severe muscle soreness.
Limit the weight you carry when exercising
The first training sessions are not used to carry the heaviest bars possible! Don’t try to show off in front of your friends by lifting too much weight. It is essential that you focus on controlling the movement, while minimizing any unnecessary strain on the joints and muscles during exercise.
It is important to make sure that you are doing the movements correctly before adding extra weight.
Plan a long night’s sleep to recover
After your first weight training session, you will feel tired and it may take longer than usual to fall asleep. This is normal because training stimulates the production of adrenaline
Recovery begins during sleep: this is when our body has time to rebuild muscles and repair tissue.
So make sure you get enough sleep after a hard day of sports. Don’t go out to party or have a sleepless night in front of Netflix after your first few strength training sessions.
Take a cold bath if the pain is too severe
The cold relieves the muscles. It reduces inflammation and swelling, which can be especially beneficial in the early days of a new exercise routine.
So, if you have sore muscles after your first weight training session, you can try this ice bath treatment: fill a tub with cold water and stay in it for about 15 minutes.
Do a second, lighter session next time
Do not have a big relapse of body aches! It is normal not to want to wait a week for all the aches and pains to go away to train again.
If you come back to the gym quickly, work the muscle groups that are no longer in pain and limit the intensity.