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I am a female, I started doing exercises 3 monthes ago plus I managed my diet to become healthy. My aim is to have a healthy body with some muscles to stay fit. My problem is that, each time I do exercises, especially complex ones like: lunges, squat, bench press with dumbells, each time I feel soreness again. Is that normal, or am I doing something wrong. Is that really soreness, what I feel is a pain in the muscle when I move it, especially my glutes, when I walk for example.

I am worried that may be I have some deficiency in vitamins for example or water.

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If your deficiency is in anything, its calories but it sounds like you still are experiencing DOMS as you slowly progress onto heavier weights.

Things you can do to help:

  1. Stretch: After each workout you should spend 10-20 minutes stretching the muscles you primarily used to work out with. ExRx can help you find stretches as can a google search.
  2. Warm up: We grow muscle by essentially breaking it down and then repairing it so it is bigger/stronger. DOMS are your bodies way of saying "we did a lot of damage yesterday, your heart isn't pumping much blood here to help repair, so we want to keep the muscle from breaking any more." By warming up before more exercise, your blood gets pumping around the muscles and you should feel them become less sore.
  3. Eat more: If you want to repair your muscles faster between workouts you need to provide your body with 2 things: Enough protein to provide the building blocks and enough calories to give your body the energy needed to repair the muscles.

Please review this question about DOMS: Prevent or treat delayed onset muscle soreness

  • Thank you for the helpful answer, however for clarification : you said : "you still are experiencing DOMS as you slowly progress onto heavier weights. " In fact , most of the time I do body weight exercises. Should this affect soreness ? – Nizar Jan 20 '17 at 12:54
  • You should feel less sore after the first few weeks of a regular routine. – Gunge Jan 23 '17 at 7:47
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After hard training: - take a short jog, relaxing the body, about 5 to 10 min, and stretch. - take a warm shower , then normal shower, and some ice.

Diet is also very important for avoiding injuries. You can check different articles on glycogen levels.

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