I try to work out (with weights) every alternate day, but my muscles feel sore a day after my workout. What causes this? Am I doing something wrong? Hemalatha Shenoy,
The soreness you experience after an intense weight training session is normal. It’s the result of lactic acid accumulation in the muscle cells and the resultant recovery process. It typically lasts for 48-72 hours depending on the severity, but eases off with regular training. With regular exposure to muscle training, soreness reduces as the body adapts and deals with the lactic acid build up. You need to first give your body time to adapt, and then gradually increase the intensity of your training routine. A swim or a yoga session in between your gym routine will help you recover faster from the soreness. Also, include regular foam rolling before and after your workout. Have balanced meals, stay hydrated and get adequate rest; they are integral to your training programme. If you adhere to the above, hopefully your muscle soreness will reduce and not deter you from training regularly.