While taking some extra rest and having patience are not usually a strong suit for the average triathlete (or a new, hard-charging gym resolution in the new year), allowing the body to optimally recover is the best recommendation for DOMS. Unfortunately, once DOMS creeps in, there’s not much that can be done to turn back the clock. RELATED: Is My Soreness Good or Bad? (Photo: Getty Images) How to relieve muscle soreness after lifting weights In addition, hormone levels and balance play an enormous role in the damage/repair cycle – specifically testosterone levels in both men and women. While a base level of generalized strength and overall competence in movement won’t eliminate the stress of a new strength routine, it certainly will dampen the shock to the neuromuscular system. Those who are more conditioned to both consistency and variety of movement will typically experience DOMS to a lesser degree. The soreness usually peaks 24-48 hours after exercise, and may last up to 3-5 days in total. This depends on our specific fitness, genetics, and overall body health. RELATED: Triathletes Are Experts at the Pain Game How long does muscle soreness last after lifting weights? For even the most conditioned swim-bike-run athlete, a return to strength training can cause stiffness, muscle tenderness to the touch, a feeling of weakness, and/or swelling – as it’s a change in stimulus to the way the muscles are used to being loaded. While DOMS is highly individual, the severity is most often correlated to the “newness” of intensity (with regard to weight, volume, or unexpected movement pattern) in a workout. As with any injury or damage to the body’s soft tissue, this can cause soreness to varying degrees, which we commonly refer to as delayed-onset muscle soreness (DOMS). The damaged muscle fibers then heal – adapting to the previous stimulus – becoming stronger and better prepared to handle similar stresses again. Strength training causes tiny, microscopic tears to one’s muscle fibers, which is generally a good, “positive stress” to the neuromuscular system. RELATED: Strength Training for Triathletes Why you’re so epically sore after lifting weights Here’s why it happens and what to do about it. Even if you’ve been diligently checking off the swim, bike, and run boxes in your training plan through the holidays, you might wake up sore the day after introducing strength training. ![]() It happens to the best of us, especially in the first few weeks of January. If you’re googling why am I so sore after lifting weights? you’re not alone. Unfortunately, this unbridled excitement often leads to intense soreness that be incredibly uncomfortable – to the point where you might need to take a few days off. It’s the new year, and with it, the overly-cliched “new yous.” Because this will be the year we lose weight, gain muscle, set a PR, or tackle a new distance, many of us are flocking to the gym or queuing up the latest, greatest workout app to get a jump on our resolutions. ![]() Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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