If I don’t hurt after the gym am I doing enough?

[workingcocker]

I’m a bit annoyed with my gym. Joined back in September and they have been a bit useless. Booked them cancelled the induction twice.

I don’t feel supported by them so feel a bit lost. But, it’s a really convenient gym so don’t really want to move to another.

I’m mainly doing running and strength training. I’m getting a lot of guidance online from videos etc but don’t think I am really pushing myself enough.

I do up my weights most times and put myself on weights whereby I find them difficult, so I’m not just doing light stuff.

But, I don’t hurt like I did after the first few sessions. Is this normal? I worry it’s making no difference if my muscles aren’t sore.

I know that one of the coaches there does PTs and she is very nice so I am going to book some in with her as I want to make sure I’m doing it all properly.

Yes it’s normal. I wouldn’t expect to get DOMS every time I went to the gym. You tend to get them when your muscles are adjusting or if you happen to do something very intense. I haven’t been to the gym for a while but when I was going regularly I pretty much only got Doms at the beginning. Just because your muscles aren’t sore doesn’t mean your workout hasn’t been effective.
As long as your upping your weights regular or upping your reps you are still pushing yourself.

I would expect to get sore the next day at the beginning, yes. It goes away after some time, I hardly ever get sore but I have been training regularly for more than 5 years.

The burning sensation when you are doing something that keeps the tension on for longer and strains the muscles never goes away.

You really shouldn’t be sore after regular workouts, after that initial few weeks.
I’ve been seriously weight training (powerlifting and bodybuilding) for about 12 years- I got very sore in the initial couple of weeks and if I take a break/go on holiday etc, I’ll be sore the first workout back.

Important to know that being sore after a workout isn’t a good indicator of an effective workout. General rule of thumb is last 2-3 reps of an exercise should feel hard. As long as you are using good form and pushing the weights, that’ll progress you.

Any third rate PT can make someone sore by just throwing lots of unfamiliar exercises at them

Most gyms don’t give you any support unless you pay for a PT session. It’s on you.
However I would definitely recommend PT sessions because after them I definitely know I’ve had a workout 🏋️

I go more by my reps, so if I am 2 reps away from failure on the last set, I am on the right track. If I fail really early on its too heavy and need to cut back. I have read you don’t need to train to failure at all, but near failure is a good measure

I sometimes get soreness but nowadays it’s more when I have added more weight on. So I have been stuck at a bicep curl weight for a few weeks, then I add 0.5kg and the DOM’s might come back for a day or 2 in that muscle group. Or if I do too much for arms and back close together 2 days in a row. My shoulders always seem to HATE me and always give me problems

Your form is the MOST important thing by far because poor form leads to injury. Lower weights won’t injure you if your form is good, so don’t worry too much use the mirrors to check and go slow, so you can really feel it, my biggest mistake is rushing a rep. Feel the extension!