Working up to your Activity Threshold
I often ask people how a muscle feels when performing a particular movement. The response
can be anything from “It hurts, I can’t keep doing this!” to “I don’t know, I can’t tell!”. Since I
am not inside of your body and I cannot feel exactly the same thing that you are, it is difficult
for me to judge what you are feeling or how difficult a movement is for you. So, I thought it
might be helpful to discuss the specifics of training in order to give you some concrete ideas
about what is going on inside of your body.
In order to become stronger and more mobile your body needs to work harder than it
normally does. Working harder refers to an activity threshold, a point where the body is
pushed to a level where fitness gains occur. According to The American Physical Therapy
Association, everybody has an activity threshold. If you work up to your activity threshold,
then you will feel muscular soreness and your strength will increase. If you push past your
activity threshold, the result will be pain and possible injury. When you work up to your
activity threshold at each session, over the course of a few weeks, that threshold will
increase and you will be able to work harder, do more sessions per week and/or work longer
during each exercise session.
This grid from APTA, may give you some guidance about what to do when feeling specific
types of discomfort either during or after a workout.
Muscle Soreness | Pain | |
Type of discomfort: | Tender when touching muscles, tired or burning feeling while exercising, minimal dull, tight and achy feeling at rest | Ache, sharp pain at rest or when exercising |
Onset: | During exercise or 24-72 hours after activity | During exercise or within 24 hours of activity |
Duration: | 2-3 days | May linger if not addressed |
Location: | Muscles | Muscles or joints |
Improves with: | Stretching, following movement | Ice, rest |
Worsens with: | Sitting still | Continued activity |
Appropriate action: | Resume offending activity once soreness subsides | Consult with medical professional if pain is extreme or lasts >1-2 weeks |