If you’re getting sore after training, make sure you’ve warmed up properly and that your exercise is appropriate for your fitness level. Especially when weights are involved, there’s a temptation to go too heavy and too fast, and that’s a recipe for very unhappy muscles!
Step one to fix this is to do a general warm-up for at least five to ten minutes to get your heart rate up and ensure your muscles are working. Then perform a targeted warm-up for your planned activity. For arms, try push ups on your knees, arm circles or hanging loosely from a rig.
Step two is to build up your weight or training gradually and be alert to good posture and form. It’s better to move a smaller