: I'm having problem with pushup, benchpress at 3rd day at gym It's been 3 days since i joined gym, i'm a rookie. First 2 days are fine I was able to do everything i.e. pushup, benchpress, pulldown, etc. But at 3rd day i,m

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The problem is over-exercising.

"Working out" helps to develop the muscles and fitness by stressing the body. The body responds by gradually adapting.

If you've never run before, and you try to run a marathon, you will get exhausted, your legs will cramp up, your feet will blister, ankles and knees will swell, etc.

That's because you're body is not prepared to run a marathon.

If you are doing pushups, benchpress, etc, you are similarly stressing those muscle groups. When your body adapts to the stress/mild injury that workouts put on those muscles, it grows more muscle of different types of cells, which will allow you to do more reps, and more weights, and over time, your recovery time from the workouts will decrease, as well, since your body is acclimated to regular stressing of those groups, as well.

When you first start out, it's pretty normal that, after the first day of bench pressing or squats, you feel fairly sore and more easily fatigued, but that second day, rigor mortis sets in.

Your muscles need to rest and recover. You also might need to start with lighter weights and/or less reps and sets. Gradually increase over time as your body adapts.

Quite simply, the muscles are broken down, sore, swollen and inflamed and are unable to work, because they have been, temporarily, "damaged" by the exercise. Ease up and recover.

If you really, really are jazzed about going to the gym and have boundless enthusiasm, then split your muscle groups up and alternate for each time at the gym. You don't need to go every day, but if you split it up, then probably at least four times a week, total. One example -

Day One - Chest/back/shoulders

Day Two - Biceps, triceps, quadriceps, hamstrings, calves (arms and legs)

Both days - Aerobic work like stationary bike, elliptical, stairmaster, jogging, treadmill, rowing machine, swimming, jogging or sports. Do it after your weight workout, not before, and it can be fairly light when done along with resistance training... half an hour or so. On days when you don't go to the gym, maybe incorporate a little longer aerobic work.

Both days - Core