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Asked a question 2 years ago

How do I prevent muscular pain in gym first week?

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Easiest and most effective thing that you can do is to plan your workout. 

Workout is defined on basis of three parameters; intensity, frequency and volume. 

Volume. During the first week keep the overall volume of workout low. This means less number of sets and reps and less number of exercises. Keep your workout session short and crisp, 20–30 mins of session is fine. 

Intensity. Allow for proper rest between sets. 90 to 120 secs is fine. While this may sound slow at first but it will help in recovering. It will put lesser stress on your cardiovascular system and it will also reduce the amount of lactic acid build up during workout. 

Frequency. Keep the number of workout session low. 3–4 sessions during first week is fine. Space these sessions with rest days in between. 

You can always scale up these variables as per your requirement. 

And last but not the least, keep a check on your diet. Eat good amount of proteins, vegetables and healty fats.

first of all, don’t lift heavy weights, start with your first week exercise with light weight but before that you must do stretchable exercises to warm up your body and also if you can apply some oil on your body before going to gym, it will be very effective and you will not feel much pain after workout. You can apply mustard oil or coconut oil on your body whichever you feel comfy. And one more thing you will be little pain for sure but avoid it by doing lite exercises. As you know NO PAIN, NO GAIN. So keep it simple and good luck for your gym and stay healthy and safe :)

Aching after a brutal workout? Delayed-onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But, if you take the right steps after your workout, you can go hard without paying the price. Here are 8 easy ways to prevent post-workout pain. 
1. Stretch. Stretching is your first line of defense after a good workout. “When you train, you contract the muscles, and the muscle fibers get shorter,” says Steve Edwards, Vice President of Fitness and Nutrition at Beachbody®. “Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.” While fitness experts can’t seem to agree on this strategy1—one Australian study2 claimed that stretching had no impact on muscle soreness—it certainly won’t hurt, especially if your flexibility is limited. 
2. Eat for rapid recovery. Even if you’re eating at a calorie deficit, you want to make sure to get enough healthy proteins, carbohydrates, and fats, all which play important roles in repairing and maintaining muscles. Beyond that, consider strategically-timed protein supplementation. A couple hours after working out and when you sleep are two times when protein synthesis (muscle repair) increases, so a post-exercise scoop of Beachbody Performance Recover and a pre-bedtime scoop of Beachbody Performance Recharge assures your body access to amino acids. “Amino acids are your body’s building blocks,” explains Beachbody’s Director of Nutrition Content, Denis Faye, “consuming them at the right times assures they’ll be there when you need them.” 
3. Ice it. Immediately after a tough workout, icing your muscles can stave off inflammation. “Inflammation is one of nature’s defense mechanisms, but it works like a cast—it immobilizes you,” Edwards says. “When you keep inflammation down, that area is free to keep moving, and movement promotes healing.” Like stretching, its effectiveness is up for debate—some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness4, but it’s a simple and safe option that many top-level athletes swear by5. “Unless you ice so long that you give yourself frostbite, there’s really no danger,” Edwards says. “It seems to really speed up healing without any adverse effects.” 
4. Change your diet. “When your muscles are sore, inflammation is a huge part of the problem,” Faye says. To help reduce this inflammation, add foods that are rich in omega-3s—such as salmon, free-range meat, flax, avocado, and walnuts6—to your diet. The natural anti-inflammatory properties7 of these foods can help dial back the soreness after overexertion. Amino acid supplements can also help with muscle recovery after a high-intensity workout8. 
5. Massage your sore spots. A recent study found that massage can reduce inflammatory compounds called cytokines9. One type of massage that’s gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds. But . . . before you do, make sure you’re rehydrated and your heart rate is back to normal. “When your muscles are hot and loaded with lactic acid, you might make it worse,” Edwards says. For a more detailed tutorial on foam rolling, check out the Beachbody Tai Cheng® program. 
6. Get heated. While ice can work wonders immediately after a workout, heat can help once your muscles have returned to their resting temperature10. “Heat increases circulation, especially focused heat in a jacuzzi, where you can hit areas like joints that don’t normally get a lot of circulation,” Edwards says. Just don’t jump in the hot tub immediately after a workout, because the heat can exacerbate inflammation, and the jets can pound your already-damaged muscles. Edwards cautions, “When your body heat is already high and you have a lot of muscle breakdown, sitting in a hot tub with the jets would be counterintuitive.” 
7. Move it. You may be tempted to plant yourself on the couch until the pain subsides, but don’t skip your next workout. Circulation promotes healing, so it helps to get your heart pumping—just don’t overdo it. “Active recovery” is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? It depends on your typical workout. If you know your training zones, you can use a heart rate monitor. But, Edwards says, the easiest way to engage in active recovery is to exert around 50% of your max effort, and keep your heart rate below 140 bpm or so. Most Beachbody workout programs include a recovery workout, but if yours doesn’t, a gentle yoga class or going on an easy hike are good options. 
8. Pop a painkiller—if you must. Nonsteroidal anti-inflammatory drugs like ibuprofen can relieve pain, but many experts aren’t sure if they’re worth the risk. “A lot of athletes call it ‘Vitamin I,’” Edwards says. But he cautions that NSAIDs can cause nasty side effects and accelerate muscle breakdown. “The only time they might help is if you’re in so much pain that you can’t do low-level exercise—you can’t get off the couch,” Edwards says. In that case, meds might help, but be careful not to overdo it—because if you’re not feeling pain, you may push too hard and cause an injury. 
HOPE THIS HELPS YOU

It’s quite natural to expertise some soreness when an elbow grease, and this can be even a lot of true following the primary day of an exercise program. You’re working the muscles at a distinct intensity and work than what they’re accustomed, therefore it stands to reason that they feel somewhat sore or maybe tender when the activity.

To begin answering your question we must take a look at are you a beginner , intermediate, or advanced. If you are a beginner in gym you must start out slow. By that i mean begin with light weight and slowly build up to heavy. 1-2 weeks begin with light weight. This will allow less inflamation to happen. If you decide to go all out in your starting weeks. You will develop tendinitis that will slow down your workouts. Intermediate and adavnced guys will know about this but only goof things is that there is something callled as muscle memory. Lets say yiu leave gym for 2 months due to whatever reason. Yiu will see your gains fluctuate. But once you start again your body will adapt very fast as it knows this type of training and there will be less soreness. But alothough you cannot go heavy the first day because you will risk of injury.