Kinda sore after range day

[Noclutch]

Stop laughing
If after a good session of working on accuracy and proficiency, have you ever had somewhat sore arms and shoulders?
And then the next day wonder what sort of "cross training" one should do, other than shoot more?
I'm probably addressing this to the older folks like myself here who are on the downside of their physical prime and testosterone levels

 

[Meeks36]

Lift weights. Doesn’t have to be huge weights. But working out will help. Even if you start w 5lbs.

 

[hutch51]

Lift weights. Doesn’t have to be huge weights. But working out will help. Even if you start w 5lbs.

I use 10-pound dumbells and a reclining bicycle three times a week, first set ten, second set twenty, bicycle twenty minutes. It makes a difference
Tried heavier weights but some of the joints started complaining (me 73).

 

[Pat Riot]

Try:
Dumbbell front raises -Start light . 5#
Bar front raises - I use a 10# bar. I also include raising the bar and trying to hold it directly in front of me for a few seconds at a time. Increase time as you increase strength.
Look up shoulder and arm exercises.

 

[Tallball]

Holding a heavy pistol with arms extended and aiming it carefully for a couple of hours makes my arms and shoulders a bit tired or sore.

I'm in good shape, too. It's just a tiring activity.

 

[Noclutch]

The day after effect is one thing. But I also noticed that my accuracy declined significantly towards the end of120 rounds, and gotta be thinking they're related.
With one pistol that I seem to do best with and very much did early on, I wasn't so great for me when I came back to it late in the session, which was kind of a bummer

 

[ECVMatt]

I am 56 and lift weights once a week and do cardio/boxing 2-3 more times a week. This keeps me in pretty good shape, but I still feel it. I’m definitely not in my 20s anymore where I could work out really hard and then surf all day. When I do cardio, one of the exercises involves a 10 pound weighted shaft. I use this one on purpose to make sure that I can still carry and manipulate a rifle. Recently, I took a two day rifle and handgun course and definitely felt it at the end. It’s funny because it wasn’t very physical, but just standing for two days straight started to take its toll. I taught for many years and was used to standing the entire day so that was a little bit of a shock. Getting old is interesting but I take every day as it comes and I am enjoying the process so far.

 

[tightgroup tiger]

I use the 5 lb and 10lb dumb bells too, they do help. I also work with firewood a lot and that's good exercise. I'm into what your talking about now. I had my strong hand operated on so I have to shoot weak hand only, bullseye style, and that really wears my left shoulder out in a hurry.

I used to plow through 200 rounds of 9mm with both hands in no time, but now my left arm and shoulder wear out very quickly and what accuracy I have, goes to pot.
That doesn't stop me from trying though, and my left hand, arm, and shoulder are doing double duty and are already sore.

So I'm way ahead of you.

 

[jstert]

rimfire is your friend.

 

[7mmRLC]

I've got more issues than reader's digest with spine and shoulder and tendon repairs. Shooting in a silhouette match and standing along with holding a rifle takes a toll all day.
Best thing for me has been using the total gym machine for pullups and leg presses. It's not perfect but can make it as easy or hard as I can stand.
25 pullups and leg presses every day to help. YMMV

 

[trackskippy]

Daily dry fire, especially with a couple of your heavier handguns and rifles has worked well for me. It helps keep the right muscles toned and you're getting daily practice "shooting".

Daily stretching of all the major muscle groups goes a long way at helping keep you loose too, and is a big help at getting into, and back up out of typical field positions.

 

[doubleh]

At my age almost every activity leaves me sore and aching and it doesn't take until the next day.

 

[.308 Norma]

At my age almost every activity leaves me sore and aching and it doesn't take until the next day.

Yep. 77 in a couple of weeks, and the ever-increasing trips to the doctor's office is the "activity" that leaves me the most "sore and aching."
Just to stay on topic though - about a year ago, the VA bought me a pair of hearing aids. They're dandies, and I love them. The only thing is, I'm forever forgetting to take the darned things out when I leave the house to go shooting. And while I can wear hearing protection (my muffs) over my hearing aids, it's uncomfortable, and it doesn't provide the "double" protection (plugs and muffs) I like to use with some handguns.
So, my usual procedure when I go shooting is to: First, remove a pair of foam ear plugs from the little plastic bag they came in. Second, hand the ear plugs to my wife and have her hold them while I take my hearing aids out of my ears and place them in the plastic bag the ear plugs were in. Third, I put the plastic bag in my shirt pocket and the plugs in my ears (in place of the hearing aids). Lastly, I put my muffs on over my plugs. I reverse the whole procedure when I'm through shooting and getting ready to come home.
Oh yeah, and foam ear plugs still float around in the washing machine (and your wife still gripes at you) when you forget to take them out of the pocket on the shirt you wore shooting. They get really clean though.

 

[Mountainman2]

At my age almost every activity leaves me sore and aching and it doesn't take until the next day.

I’m 83 and I’m sore before I get home

 

[chicharrones]

60 years old here.

What I do for general fitness helps greatly at the range. Dumbells, hand squeezes, pushups, sit-ups, squats, and some casual cycling to keep the knees flexible. I can’t really run anymore due to old sports injuries, and when the family dog makes me run on a weekend I regret it immediately.

When I miss a couple weeks in a row of exercise, my strength falls off rapidly.

Not counting shooting, trying to keep up my strength with exercise makes it possible to keep doing my job.

 

[doubleh]

I’m 83 and I’m sore before I get home

Add four more years and you will stay sore all the time. Golden has worn off the years and now they are just rusty tin. Still I am glad that I'm here to endure them.

 

[UncleEd]

Ya'll shoot too much. Twenty, thirty rounds a few times a week or just once a weel is enough for proficiency. Or are you all training for extended, hours long, days long combat. Don't be old fools.

 

[ms6852]

Heck, I get sore getting in and out of bed.

 

[ECVMatt]

When I miss a couple weeks in a row of exercise, my strength falls off rapidly.

This is where I am at. I need to keep at it every week or I lose it pretty quickly. Still happy where I am at compared to some of my friends.

Endeavor to persevere is my current motto....

 

[CoalCrackerAl]

I get sore the fist few times, After not going to the range over the winter.

 

[Riomouse911]

I went to the range 3x this week. I must say my left forearm was really bugging me today during, and after, shooting the Python. (50 rnds. each of .38 & .357) I had to knead the back of my forearm for quite a while to make it quit.

Stay safe.

 

[UncleEd]

Riomouse911, cut out those .357s--maybe 6 for the whole week. If I read correctly you fired 150. That's a lot of impact, even "low impact," to your wrist, arm, elbow.

And to all my other fellow aging shooters, accept the fact that .22s, standard .38s and standard 9mm are your friends for an occasional extended shooting session. Some low pressure big bores might also be tolerated.

And the type of handgun can be a factor. For instance the 9mm Beretta 92 has a reputation for being a very soft shooting gun while the classic Browning Hi Power imparts more recoil and twist. The handgun you loved for so many years, revolver or auto, may not love you back any more. In fact it may have through the years contributed to today's physical problems.

 

[chicharrones]

Riomouse911, cut out those .357s--maybe 6 for the whole week. If I read correctly you fired 150. That's a lot of impact, even "low impact," to your wrist, arm, elbow.

And to all my other fellow aging shooters, accept the fact that .22s, standard .38s and standard 9mm are your friends for an occasional extended shooting session. Some low pressure big bores might also be tolerated.

And the type of handgun can be a factor. For instance the 9mm Beretta 92 has a reputation for being a very soft shooting gun while the classic Browning Hi Power imparts more recoil and twist. The handgun you loved for so many years, revolver or auto, may not love you back any more. In fact it may have through the years contributed to today's physical problems.

Definitely reasons why I have a full size 9mm 1911 and a Glock 25 in .380. Guns for my future.

 

[R Reed]

Once a week. Its an easy goal to accomplish.

3 sets of 10-15 reps, if you can do more than 15 reps, up your weight next set. If you can't to 10, drop your weight next set. Take a 2min rest between sets.

Front raises with a 3 second hold at the top. Keep your grip vertical, same way you hold a pistol. After a couple weeks. See if you can increase your hold time by a few seconds.

This should target your shoulders, arms, and grip strength.

You can do it with 1 weight like your holding a pistol if you want. You can also do it 1 arm at a time if you only have 1 weight. Id start in the 2-3lb range.

 

[nofendertom]

If my wrist, forearm, elbow and shoulder ache after an extended range day, I get out a pint mug and fill it with Guinness. Sit back and lift that mug with my right hand and take a sip.
Then my left hand, and continue this routine. It must work because after an hour or so, all the aches go away.