Help! Sore/painful leg muscles

phoenixx866

Good morning, I recently started to work out and I've been reading New Rules of Lifting. I was planning on incorporating the 3x week strength training into my schedule. On Monday I did day 1 workout 1, which started with 2 sets of 15 reps of squats with a 60 second rest. Yesterday, my arm muscles were sore, which is okay, but my legs were PAINFUL. I could barely stand up, I fell a few times and my legs buckle if I stand. I decided to forego my planned elliptical and completely rested, hoping today (Wednesday), the day of workout B, they would be okay. Nope! Still just as painful, I nearly cried walking up the stairs to work. Is there anyway to get the pain to go away fast so I can workout tonight? I drowned myself in protein and water and it didn't seem to do anything.

Grimmerick

unfortunately working out makes your muscles get over the soreness more quickly, maybe something light just to warm the muscles up and stretch them out, you can also roll on a foam roller for a myofascial tissue release, that can help as well. I am always worse, not the next day but the day after that.......dang doms.

jjpptt2

Get it to go away fast? No, probably not. This is to be expected when you're new to training and/or significantly change your training program. Use the muscles to help keep them loose and encourage blood flow, then just be patient. This week you may only get in 2 workouts. Next week should be a little better. The week after that should be a little better still. As your body adjusts/adapts, you should end up with less and less soreness post-workout.

phoenixx866

I guess I feel kind of dumb and a failure because everyone says to rest a day to recover, and here I barely squat 30 times and I need more than that...

jjpptt2

phoenixx866 wrote: »

I guess I feel kind of dumb and a failure because everyone says to rest a day to recover, and here I barely squat 30 times and I need more than that...

You'll get there... give it a week or 2 and a day in between will probably be fine. The soreness you're feeling is pretty normal.

Grimmerick

You'll build up a tolerance, I still get sore after a hard workout, embrace it, it means you are improving. Being sore is a good thing, it means you did something! Next time you'll be that much stronger. Sore=Success keep it up.

stanmann571

Delayed Onset Muscle Soreness(You'll commonly see it as DOMS)

IT's normal. The best thing for it is to power through. Foam rolling, gentle cardio, stretching, Range of motion work if it's making you feel like you can't bear your own weight.

If you feel you can't bear weight, For legs you can do air bicycles and knees to elbows

Grimmerick

Oh also don't be discouraged if the scale goes up a bit, those muscles hold more water after a good workout and it will go away soon. This is what is supposed to happen so just go with the flow. Working out makes you more toned which looks better and gives you more calories to enjoy free and clear.

slaite1

I do a different program, but it's also an every other day format. When I first started it was more like every 3 days and it took about a month to get to a point where I could consistently handle lifting challenging weights MWF. Occasionally I still overdo it and wind up doing MWS or MTS depending which workout kicks my *kitten*. I've been lifting for years.

Go for a walk- even if you're in pain don't sit around getting stiff. DOMS and soreness is horrible at the beginning, but generally does get better as you adapt to your program. It's awful, but you gotta just suck it up! I promise it gets better

becky10rp

You're not dumb, and you're not a failure. There will be pain - it will lessen as you continue. Some people use a foam roller to relieve the pain - I take Epsom Salts bathes - I swear by them. Don't give up!