If you exercise three/four times a week, is it normal to always ache a bit/feel a bit stiff?

[wonkywheels]

Hello! I've been exercising for a year now - three to four times a week, about 40 minutes or so, mainly HIIT and circuits.

I love it but I do find that I am often a bit ache-y and often a bit stiff. I have been gradually upping the weights so I hope that I am continuing to improve. But is it normal if you are a regular exerciser to always ache, at least a little bit? If you don't ache, does that mean that you have plateaued? Or do I feel it because I'm a bit old (46)?

Not sure if this is remotely relevant but I am quite slim (some might say a bit thin) and don't eat much meat. Do I need protein/supplements? Thanks in advance!

I am 50 and exercise almost every day, pretty hard, but I don't usually ache unless I have had a weights session with my PT. Do you cool down and stretch afterwards? If not, try it.

I don't think it's bad to ache after each session, so long as it's not really grim, as it does show you have been working, but I think it is possibly a bit unusual.

I'm 51 & do about 90 minutes of activity daily; sometimes I'm achey but not stiff. There are people on other threads talking about being stiff when they do no exercise. I'm not sure there is always a solution.

I exercise 3/4 times a week and yes I often get achey muscles or feel a bit stiff as I'm focusing on different bits of me every time, and the muscles aren't used to it. I like it as it confirms I'm (trying) to make sure everything is covered!!

I exercise 4/5 times a week and I do feel achey from time to time. It's usually when I've pushed myself with heavier weights or with an exercise I haven't done in a while.

Definitely a good idea to have a really good stretch afterwards and in between sessions as well. Not just a quick 3 min job after a work out but a good stretch on each of the key muscles you e worked.

I'm 49 and I do weights 3 times a week plus HIIT/circuits 6 - 7 times a week. I up my weights most weeks and change my program every 4 weeks. I also push hard to improve my cardio fitness (and track improvements on a regular basis). I will suffer from DOMS at the start of a new program as my muscles get used to the new movement, and I may also get other aches and pains from HIIT/circuits depending on what exercises we've done, how long for and how intense it was. For example, I had a big 2 hour session yesterday (Fri) so was feeling a bit fatigued and my back was aching when I did HIIT this morning. Doing lots of burpees this morning didn't help the aches!! If I'm not a little achey or stiff, I tend to think I've not pushed myself as hard as I could have.

At 49 though I do notice that I am stiffer than I was when I was younger and I make sure I warm up properly. It takes me a lot longer to be fully warmed up now I'm older. I'm a little more gentle on myself at the start of a session. I also stretch religiously after each training session which helps.

I have discussed this with PTs and recovery post training has a lot to do with diet (as you’ve identified) and sleep can make a difference too.

I exercise fairly hard four or five times a week. I ache and I am stiff the next day. I stretch when I get out of bed in the morning and walk five miles on average most days which helps massively.

It is definitely fairly normal for me. I am 50 but have ached/been stiff since I was 30.

I have got pernicious anaemia which doesn't help, moving definitely does help though.

I've been stretching lots more recently and I feel so much better for it. I'd really recommend it.

The other thing I've hot recently is a massage mat with the raised bits on. Really helos circulation etc.

If you don't eat much meat have you thought of doing a blood test for iron levels? When you are a pre menopausal woman you lose a lot of iron in sweat and periods. I used to be borderline anaemic but 2 years into the menopause and things are better. I run every day, around 90kms a week and cycle and swim too, I rarely ache.cross training can help.

Kinda... but with weights to some extent the more you train, the less the DOMS will be. So if I do legs one a week, I'm hobbling. If three times, I'm fine.

You might want to check your iodine intake and make sure you're getting enough too. Iodine deficiency can really make you more sore all over.