From Start to Fitness: Too much strength training

Q: My workout partner has us doing total body strength training every session. We work out five days a week for about an hour, each splitting the time between cardiovascular exercise and strength training. Since we began this program I have seen some results, but I have not stopped being sore. Is this normal, or should we change our workouts?

A: Designing a workout that will show results while keeping you safe in the long run can be challenging. The first point to remember is that “more is not always better.” The desire to see results can motivate us to try to do as much exercise as possible in hopes that we can reach our goals more quickly. Remaining sore after each workout is a sign that your workout needs more recovery time and modification.

It is great that you and your workout partner have made the time to exercise five days a week. I would encourage you to continue to make that time available; however, I would suggest using it in a different manner.

Your body needs time to recover so that it will be ready for the following day’s workout. Staying sore day after day could limit your body’s ability to work as effectively and efficiently as it could during the next workout — and actually keep you from reaching your goals over time.

Try completing your strength-training workout three days a week, along with cardiovascular exercise for 30 minutes within that hour. Be sure to design your strength-training workouts appropriately, so the weight is not too heavy. Remember that you should be able to lift the weight you choose with proper technique. Having to lose your technique would suggest the weight is too heavy.

On the other two days of the week that you work out, I would recommend using cardiovascular and flexibility training. Try cross-training, where you use more than one form of cardiovascular training, such as walking/jogging, cycling, rollerblading, etc. Also consider interval training, which involves alternating between easier to harder intensities throughout your cardiovascular workout. Use caution not to raise your heart rate so high that you do not see a considerable amount of recovery one minute after the exercise is complete.

Alternating your strength and cardiovascular workout days should help your body recover from soreness and help you continue to see results.

Always consult a physician before beginning an exercise program.