So on Wednesday of this week, I did a strength training routine for the first time. It went swimmingly, except I was really, REALLY sore afterwords. I could barely walk Thursday, which was fine because it was my rest day, but on Friday I was supposed to do more strength training but I still could barely even get up and down stairs.

I decided to rest for one more day, assuming it was just taking longer to heal since it was the first time I'd done the workout, but then BAM! I got sick Friday night. Now all of today I have been moving between the bed and the couch, not eating much, getting dizzy when I stand up. I was going to do cardio today... now it's too late to, or I'll be up all night.

I just feel like such a failure. This was my first planned weekly workout, and I couldn't even make it through half of what I was supposed to. I'll try again next week, but I was just so hopeful because I've been stuck at 149 lbs for several weeks and I thought starting this up would let me drop another, but I don't think I'll make it this week...

Did anyone else get really sore after your first strength training session?
Does anyone have any advice on how to deal with unexpected obstacles like this?

Thanks for reading...

After my first time strength training I couldn't walk for a week. Much like my first time doing yoga.

I think it's amazing that you did it, even once! You shouldn't feel like a failure, because you could have decided on Wednesday not to do it at all. Sure, maybe you didn't do as much this week as you wanted to, but next week is another opportunity. Don't spend too much time dwelling on things you're unhappy with, because that can spiral into a big ball of discouragement, and maybe stop you from moving forward. It's better to look for the positives in what you did so, and work on building on that foundation.

I was so sore after my first strenght training session I was walking funny for days! I still have days like that whether it's my legs or upper body. I used to workout in a gym, now I work out at home, but it still happens. When I worked with trainers one of them said that when I'm that sore, the best thing to do is NOT baby the muscles. Don't weight train them again, but get them moving.

You were sick, you needed to rest. But if your legs are sore and you're healthy, get them moving, walking, jogging, eliptical etc. Upper body maybe some shadow boxing to get them moving.

Call me a masocist, but I like the pain. It let's me know that I've pushed myself and that it was a job well done.

I think it is normal to be quite sore BUT you should be careful not to overdo it so you don't do damage. Its ok to do a hot tub or hot bath with epsom salt after the workout to prevent soreness. I also take one or two salmon oil pills (1 gram each) but others will take advil or aspirin preventatively.
Don't let a setback stop you now.

It's good to be sore, it means you are breaking down your muscles so they rebuild bigger and better.

Personally I do not weight train to the point of significant soreness. I have found the harm it does to my motivation and desire to go to the gym outweighs the incremental benefit to the training.

I'm going to assume that the muscle soreness you experienced is one thing (and perfectly normal) and then you got sick ... some kind of flu-like illness.

In which case ... there is nothing you could have done to change that. When you are feeling up to it ... start again. Maybe gentle up on the weight lifting a bit this week

It's not unusual to be sore after the first time, but so sore you can hardly move might indicate you were using weights that were too heavy for a beginner. Try going down a notch your next workout.

Getting sick is unpredictable, and you shouldn't be exercising when you're sick. Maybe some walking or light aerobic stuff, but nothing heavy duty.

So, there is no way you are a failure because of these things even if you feel like one. Why blame yourself for things you can't control?

I hope you feel better soon!

Jay