I haven’t worked out in years since having my son. Very happy to have just joined a gym and am consistently attending the total body conditioning classes – some are cross training, some are boot camp style, all seem to incorporate cardio and interval training. I use 5 pound weights right now. Typically they ask us to do 3-4 sets of 8-10 reps of upper body work. Lower body work is incorporated through squats, etc. sometimes holding the weights. I am generally tired by the end but am able to complete all reps. Under this scenario, is it okay to work out (attend different classes) two to three days in a row and then rest for one or two days, even if my muscles are slightly sore (no excruciating pain or limited range of movement). I know this is a lot of detail, but haven’t seen this specific question answered anywhere on the net and am hoping to get good information so that I can workout with some intelligence, see results and not hurt myself. I’m not looking to get big, just toned and drop some body fat. Thank you for your help!!
Hello Patricia LoPiccolo,
Good for you, keep up the great work.
As for total body work three days in a row, you may do better to do the total body work twice a week to start with a day off between. When you are stronger, go ahead to add the third day of total body work. This is to prevent a possible unknown intrinsic condition from becoming debilitating. If you still feel the need to do three total body workouts, what if you do the day in between without weight for a resting workout?
Thank you for taking care of yourself by asking questions.
We are here for you anytime and happy to help.
Enjoy your new gym membership.
Sounds to me like you have gone after your goals with some authority. Good for you! This can be done in a plenty safe manner if you be sure to push yourself at YOUR best pace and intensity while monitoring your body’s responses. Spend a little time to educate yourself on proper form for exercises you may feel questionable about and be aware of how recovered you feel after your “off” days. Do you come back with the same or more vigor? Are you improving in strength, endurance and/or flexibility? You are going to accomplish great things I can feel it. Best to ya!
The important aspect to this is LOW intensity. At first, a couple weeks even, you will be sore as your body adapts to the demands of exercise.
But you should feel tired, as you’ve used a lot of energy, but not be very sore. Soreness comes from damage to the muscle, usually from heavy weights or intensity your body simply isn’t accustomed to.
So all in all, it sounds as though what you’re doing is ok. But if start experiencing the soreness which restricts movement or causes great discomfort, you need to scale back.
The key to exercise is your body’s ability to recover, and to be able to adapt, not necessarily just the exercise itself. Just as your body’s immune system gets stronger with every illness that it overcomes, your muscles must be more prepared to meet the stresses of the body it has experienced before.