Trainer advice requested

ashergrl

My trainer is on vacation and I don't want to bug her if I can help it.

I'm still fairly new to squats - just plain squats, no weights - and lately they have been increasingly difficult for me to recover from. I usually do some on a Monday, none on Tuesday, more on Wed, etc - whatever schedule my trainer gives me. I am always still sore when I return to squats after a day or two. I did no squats today but I'm sore to the point that my skin is actually tender. Do I still do the squats she scheduled for me tomorrow? Or take it easy and try to replace them with something else? If i do squats I'll be applying some Icy Hot before I head to the gym, haha.

And no, I have not yet talked to my trainer about this yet, but I plan to when she's back to work. I'm not one to complain or say "I can't" so for me to feel it enough to actually consider not doing them is a big deal.

Thoughts?

TavistockToad

Are you going from literally no exercise to a gym routine? Bodyweight squats shouldn't be causing so much soreness day after day, week after week?

Do you stretch afterwards? What's your protein intake like?

ashergrl

I've been in the gym a minimum of three days a week since June, six days a week since I started with my trainer in July. I've been working on stretching... that's not something we've gone over so I'm not 100% sure what stretches would be most effective and I haven't been great about it.

As far as protein... it's complicated. I have a genetic disorder that requires me to limit my protein intake. That's makes things a little more challenging for me than most.

middlehaitch

Do you go into your squats 'cold'?
Are they your first exercise?
Can you do a parallel squat?
How is your form?
What is your foot position?
How are your knees tracking?
Where are you sore?
Do you have any hip, knee, or balance problems?
Can you describe your skin hurting as I have never heard of this?

If you are doing them alternate days, you should adjust, no DOMS, after a few sessions.

Hydration may be a factor.

Sorry, no answers, just more questions.

Cheers, h.

an0nemus

I think you and your trainer need to have a LONG talk, if you haven't already.

1) What fitness level are you starting from?
2) What's your short term goal?
3) What's your long term goal?
4) What's your daily activity outside of the gym? (desk job, on your feet, etc)

My trainer had unrealistic expectations at the beginning. I'm in my late 40's, hadn't exercised in decades, and just lost 80 lbs. I was in horrible shape, muscle wise anyway. A few work outs left me so sore I couldn't walk for a few days. When I went to tell him he tried to brush me off "well, you're going to be sore..." and I had to counter with "I know this, but when it HURTS to go up stairs for 4 days that impacts my daily life. If it happens again, I'll have to look some place else for sessions":. After that we started stretching as a part of warm ups and it hasn't happened since.

Training should be hard, with a recovery time. However, if it leads to pain days afterwards that's a problem. If you don't tell your trainer they have no way of knowing.

firef1y72

ashergrl wrote: »

I've been in the gym a minimum of three days a week since June, six days a week since I started with my trainer in July. I've been working on stretching... that's not something we've gone over so I'm not 100% sure what stretches would be most effective and I haven't been great about it.

As far as protein... it's complicated. I have a genetic disorder that requires me to limit my protein intake. That's makes things a little more challenging for me than most.

I really wouldn't have thought that bodyweight squats would be causing that much pain after 3 months. Has your trainer gone over your form? Have you tried changing foot position?
Do you warm your legs up at all before starting? Maybe go for a short run before you squat
How many squats are you doing at a time and are you increasing the reps each session? If you are increasing then then yes you may get DOMS again, and if your doing 200 at a time, well that's gonna hurt a bit.
Stretching after is pretty important, you're going to want to stretch your quads and hamstrings at the very least. The fact your trainer hadn't taught you to stretch sets of alarm bells for me. Mine gets me to stretch out at the end of most sessions, and if we run over she knows I know how to stretch (because she's taught me) so she'll tell me to make sure i stretch out.

If all else fails have you tried magnesium, you can get an oral supplement, or Epsom salts for the bath, but I like to use an oil spray. It really helps relieve the DOMS from a long run.

Cbean08

A few questions-

Where are you sore? Is there a specific area that hurts more than others?

How many reps? How many sets?

What else do you do for a workout?

How old are you? Any injuries? Or previous injuries?

cerise_noir

How much protein are you consuming? Not eating enough protein can mean longer recovery times.

Jaymie

Sorry if this is not the same topic, but my trainer wasn’t big on stretching either and was big on pushing me even when I had said I was a complete beginner. I was in a lot of pain after each work out. It pays to shop around for a good trainer!!!