Feeling Too Much Or Too Little Muscle Soreness From TRX Workouts – What To Do

November 08, 2023

Brought to you by…
Coach Adam
(aka TRX Traveller)
Body Transformation Coach
Founder of Fitness Freedom Athletes

Whilst muscle soreness is a factor in observing whether you are training hard enough.

It is one of a few fundamental measures and not to be solely focused on.

No TRX Workout soreness?

Scientific studies suggest, and I can testify to this from experience, muscle soreness is largely attributed to:

  1. eccentric contractions
  2. long muscle lengthening to powerful contractions

This means the lowering or downward phase of the movement.

When your muscle is not contracting positively, but is stretching negatively.

For example:

Concentric phase (positive):
In a TRX curl the ‘curl part’ where you curl your fists closer to your face is the shortening of the muscle (concentric).

Eccentric phase (negative):
Lowering yourself is the lengthening part (eccentric).

This is the part that causes a lot of muscle breakdown. It’s also the part where we are a lot stronger.

Never. Ever. Neglect the lowering phase

Never neglect the lowering (negative part of an exercise) always maintain control and tempo throughout.

The main goal of the Fitness Freedom TRX suspension trainer Programs is to establish a functional fitness strength foundation

Whilst transforming your current physique.

NOT to get you feeling sore.

Reduced soreness over time indicates that your body is adapting and recovering.

Which is a good thing for continued progress.

A better metric to focus on for progression is your overall strength development.

Not on muscle soreness.

If you are handling the increased intensity week to week from the progressional overload…

Then you are progressing and your results will show.

Too sore from TRX Workouts?

When you first start a Program it is normal to feel increased soreness in your body.

Often referred to as DOMS (Delayed Onset Muscle Soreness).

This is because you are placing your body under stresses it is not used to.

Don’t be afraid of this or worry you have done damage.

It’s normal.

Foam rolling before and after a workout can help reduce muscle soreness along with stretching correctly after a workout.

Sleep and nutrition are the main contributing factors that will help you recover quicker.

Recovery is the main limiting factor when it comes to progression.

It’s the reason why Roger Federer sleeps for 12 hours a night. So he gives the body the best chance of recovering from training.

The quicker we recover, the quicker we can workout again.

The quicker we workout again, the faster our body transforms.

But, it’s not about rushing things.

It’s about approaching recovery honestly and sensibly.

Should you workout with muscle soreness?

Training with mild muscle soreness is OK.

But I would recommend taking another rest day if completing a full range of movement for an exercise causes pain and discomfort.

Some food for thought on rest…

If your body is never allowed the time to fully recover and regenerate.

Because it is constantly getting broken down again before it has the chance to recover.

How can you ever utilise the potential of the fully re-grown (stronger, fitter, healthier) muscle?

You’ll always be training at 60-80% of your potential.

And thus starting the session with already 20-40% less development potential.

Please rest if you need to.

There’s no sense in re-breaking down muscle fibres that haven’t fully healed.

You can even use the rest as an opportunity for gentle cardio such as walking, light cycle, light jog.

Which will increase blood flow around your body and help to promote recovery.

Always rest when needed

Let’s get to it!

Coach Adam

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Feeling Too Much Or Too Little Muscle Soreness From TRX Workouts - What To Do

Coach Adam  (aka TRX Traveller)

Coach Adam (aka TRX Traveller)

Bodyweight Transformation Specialist

I help people build lean muscle, lose fat, and transform their body anywhere! With my complete body transformation TRX Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

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First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages.

The best place to start would be with the Beginner Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Toning Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

Do you have any training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

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I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

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I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom Athletes
Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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