Way too sore after Body Pump

I had stopped BP for about a month and when I went back to it Thursday night, I lessened some of the weight, but I guess not enough. My muscles shook like crazy during the workout, and now they are still killing me! I have never been in this much pain!
I walked yesterday, but I think that made it worse.

Is this normal? I guess I have no choice but to not to do today's class (I would push myself but this is awful. I can barely move). Why do they hurt so much and how much rest should I give them?

Hi, I'm in a similar position today after returning to a legs bums and tums class on Thursday after a very long break due to injury then a couple of months of pure laziness! My legs are killing me still and parts of my thighs actually hurt just to touch! I've lost 20 pounds since my last stint at this class, I thought it would be easy. Incorrect.....

If you are still in pain DO NOT GO BACK TO THE CLASS. Your muscles aren't used to the activity and need to recover, they are over worked it's that simple. Gentle walking etc should be ok but you're going to do yourself a mischief if you hit them too hard before they have had time to recover. Contrarty to popular belief don't be tempted to a hot bath etc, heat can make muscles strains worse (this is why athletes take ice baths). It's like any injury or illness, you need to rest and if you wait until it's not hurting any more you will go back to the class and help build your muscles and fitness rather than just damage them. Also you should take it easy as if the pain does not clear up in 2-3 days it could be indication of an injury rather than just a wake up call! It will get easier over time and you'll find you recover more quickly each time until in a couple of months you wont even feel it the next day.

Well done for getting back to the class, fingers crossed we both keep it up this time!

certainly don't return to the next scheduled class if you are still sore - BUT if you are only moderately sore there is no harm in doing the class with a bar without weights. no kidding.

or no bar at all.

:)

i have seen beginners in the group doing the same thing, alongside veterans who simply wanted to do the class but were overworked or suffering injury.

it is normal if it was your first class, and you rarely lift - or if you racked up the weight you normally lift.

keep in mind this is a quicker pace than most weight lifting with a much higher rep count.

:)

i LOVED BP classes! it is the only thing i miss about GL now that i lift at home ~ good luck and have fun you lucky bum!

Thing is, I can barely walk. I can't even move well enough to do the treadmill :(

 Ah, yes, that's extra rest territory, you've definitely overdoe it a bit.

 Try doing some gentle walking and stretching tomorrow to see if you can loosen up your muscles a bit. Once you can walk normally - even if your'e still feeling residual soreness - go train, but go light for your first workout like Spooky said.

Thank you so much for your help. I REALLY APPRECIATE YOU GUYS!!!!!

Do you think I injured myself since it hurts so much? What the heck did I do?
Gave my muscles a good ripping I guess :P

I am new to BP, but after my first class, the next day, I could barely move.  I felt a lot better the third day.  I waited a week before I did it again.  Yesterday I did BP for the second time and I feel great today. I even did a Kick boxing class this morning.  I am going to stick with BP, I love it!  One thing I have noticed though is that the palms of my hands hurt.  I wonder if I hold the bar too tight?!?  Good luck!  

I felt like I had been hit by a train after my first body pump class.  It brought tears to my eyes when my 3rd graders hugged me.  I been doing it for a few months now, but then I took two weeks off, went on a cruise and out of town for new years.  I went back yesterday, now that I'm in town, and I don't hurt as bad as the 1st time I did it, but I can honestly say that my hamstrings hurt so much that sitting on the toilet is MISERABLE!  LOL! 

I would wait until a week and then you can kick it back up to maybe 2x a week and then back to 3x.  I'm so glad that I'm not the olny one suffering post holiday BP Pain!  My bfriend told me I was being a martyr about it all.  I'd like to see him keep up!

Hang in there, be patient and drink lots of water.  I'm sure you're walking like you just got off a horse....me too! 

 

I can definitely say I had the same experience with BodyPump. I LOVE the class, but the first time I did it I couldn't work out for days because it hurt to walk! Stairs were the WORST! Definitely take some rest! Your muscles will appreciate it.