How much soreness/pain is normal and expected?

So I started running the Starting Strength 3 months ago at the age of 22 (had way too many setbacks, squatting 85 at the body weight of 80 right now, so I’m still a novice) and ever since I started lifting more than 60 kilos I have developed low-back pain. It feels stiff, especially when I bend over by flexing my low-back. Also some hip pain too. Worsens when I sit down for hours, relief when I lie down. No pain at all during the workouts though. Plus a throbbing pain around my left ankle that worsens when I take a deep breath and kind of runs up my calf.

I’m keeping my back extended at all times and recording every single set. My form is not perfect but I improved it a lot.

I also had an MRI and turns out that I have a very minimally bulging disc at L5-S1. The doctor however told me that it’s not something to worry about since the bulge is very mild. Dr. Baraki also helped me out with this on the forums, here. So it shouldn’t be sciatica I guess.

So the question is, how much soreness/pain is normal, how do you know if you’re just sore or you blew something up and do you train through it? I know that not training isn’t the solution so I did back extensions at the gym today, hoping that the pump would help.

Hey Gorkem,
Sorry to hear about your back and you ask a good question. Trying to determine the “normal” amount of pain and soreness for an individual is highly specific but it should not consistently be slowing down what you are doing in terms of progress. If it was to the degree that you elected to undergo an MRI I would guess that you are exceeding what you are adapted to. This can end up putting you in a bit of a cycle where you make a little progress, have a setback, and repeat. Overall, this gets at the frame through which you approach training. The goal isn’t always just to add 5 pounds. There is nothing wrong with a 60 kilo squat at 80 kilo or an 85 kilo squat at 80 kilo, what matters is that you are consistently training. Getting hung up on the weight on the bar sets you up to overreach. While overreaching to some degree is necessary to make progress, consistently do so is not. My biggest advice, the weight on the bar will come, there is no reason to try and push it face setbacks.

Your form will get there. The weight will get there. It is often as much about being honest with the weight on the bar and getting confident as that weight grows that leads to long term success.

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