Resistance training is also known as weight or strength training. It involves moving parts of your body against some kind of resistance, like weights, resistance bands, weight machines, or even your own body weight.
Resistance training helps to build stronger muscles. It also strengthens your bones and joints, reducing your chance of injury, improving your balance, posture and can even boost your metabolism.
Don’t worry about soreness and a bit of muscle fatigue that lasts a few days. This is known as DOMS. We know that when we are trying to build muscle we are also damaging it- micro tears happen and the body repairs that damage, adding another layer of support or more muscle.
The body’s response to the tearing or damage is to flood the area with specialist repair cells and to trigger pain receptors. So, muscle soreness, which usually presents a day or two after intense exercise is not caused by the micro damage but related to the body’s inflammatory response to it.
DOMS can strike any time that the frequency, duration or intensity of your workout is increased. This is generally positive. Especially if your aim is to improve strength, stamina, speed or size. It indicates that your body is adapting to meet the increased physical demands placed upon it. If you are trying to improve strength for example, you need to break down some of your existing muscle structure to create bigger, stronger and more capable muscles going forward.
The signature symptoms of DOMS- extreme or atypical soreness, joint stiffness and tenderness, tends to surface 12-24 hours post activity. DOMS may worsen for up to 72 hours post activity. You can help yourself during this period of discomfort by staying active. Even though it may feel like the last thing you want to do. You are more likely to get positive adaptive changes in the structure of your muscles by continuing to exercise gently. Try not to give yourself time off. It is important to also stay hydrated and you can use ice to ease pain especially for the first 24-48 hours.
After Physio on a Roll workouts you may feel a little sore but should not have trouble walking down stairs!
Strategic use of a foam roller can also be a great way to ease DOMS. Rolling can improve the blood circulation to the affected area. This aids in the removal of the by -products of the inflammatory response.
*Always remember to talk to your doctor or physio before starting a new workout routine. This is especially relevant if you have a health condition. They will have recommendations for exercise modifications that can help you use resistance to build strength but without compromising your particular issues.