Soreness

[Trace333]

Hi guys, I'm new here. Been lurking for quite some time learing a lot. This area here seems to be very helpful. So I wanted to ask . . . I have been working out pretty much 3-4 times a week since November. Every Tuesday-Wed. I work legs and when I do lunges (I use a weight) my butt hurts for 3 days. EVERY SINGLE TIME. I watch my form for every step I take. Do you think it's maybe the extra weight. I know a little soreness is good but as I contemplate getting out of my chair right now to take a walk I dread the first 3 steps . Any advice would be great. Thanks!!

BTW (I'm a girl if that changes anything)

[JC480]

Give it another month. The soreness will get less and less. Pretty normal to be sore when you're doing new routines...even at 3-4 weeks. I find that I need to repeat exercises at least once every 4-5 days, otherwise I "lose something" and increase the chances of DOMS.

Less than a week repeats tend to keep me in better form for any particular exercise.

But...every person's recovery time is different and it gets longer as we get older. Within a few years I'll probably have to split up some lifts to a week apart.

[IdahoViking]

Originally Posted by Trace333

Hi guys, I'm new here. Been lurking for quite some time learing a lot. This area here seems to be very helpful. So I wanted to ask . . . I have been working out pretty much 3-4 times a week since November. Every Tuesday-Wed. I work legs and when I do lunges (I use a weight) my butt hurts for 3 days. EVERY SINGLE TIME. I watch my form for every step I take. Do you think it's maybe the extra weight. I know a little soreness is good but as I contemplate getting out of my chair right now to take a walk I dread the first 3 steps . Any advice would be great. Thanks!!

BTW (I'm a girl if that changes anything)

I still get DOMS after every leg session, that's why I've moved leg day to Friday's now. Gives me the weekend to work them out. Prior to that, sitting in an office the day after seemed to make the recovery that much slower and more painful. Active recovery is far better than passive recovery.

[sytennison]

Originally Posted by Trace333

I have been working out pretty much 3-4 times a week since November. Every Tuesday-Wed. I work legs and when I do lunges (I use a weight) my butt hurts for 3 days. EVERY SINGLE TIME. I watch my form for every step I take. Do you think it's maybe the extra weight. I know a little soreness is good but as I contemplate getting out of my chair right now to take a walk I dread the first 3 steps . Any advice would be great. Thanks!!

BTW (I'm a girl if that changes anything)

Sounds like you're working your ass off.

Seriously, soreness is a pretty good indicator that you're doing some serious work. Good for you! Typically, you'll become the most sore when you change something in your workout. Any change at all will do it: new exercise, more weight, more reps, a change in form, greater range of motion, rep speed, etc. As you've gotten stronger from your lunges, you've most likely tried doing more reps, doing them more deeply, or you've done something else to make the exercise more challenging as you get used to them.

There's not a whole lot you can do about soreness. It's the price we pay for forcing our bodies to adapt to new stresses and to grow stronger as a result. It's probably best to simply adopt a positive attitude toward soreness.

When I squat or deadlift a new weight, I usually end up sore for a few days afterwards. When I work my calves really hard, I've been know to stay sore for a whole week. So, based on my experience, I'd say that youre soreness from lunges is typical.

Oh, and being a girl changes nothing.

[ALBPM]

Stretch, drink lots of water and take some extra vitamin C.

[Trace333]

Originally Posted by IdahoViking

I still get DOMS after every leg session, that's why I've moved leg day to Friday's now. Gives me the weekend to work them out. Prior to that, sitting in an office the day after seemed to make the recovery that much slower and more painful. Active recovery is far better than passive recovery.

Thanks guys!! I work my second job on weekends, I bartend so I actually changed my leg days to Tuesdays so I'm recovered by Saturday. LOL

[techo]

Beta-alanine will greatly reduce soreness. I mix mine with the Scivation X-tend bcaa's stuff, and drink it while working out.

I am 6'04" tall and almost all legs. It used to kill me on leg day. Not anymore.

[Trace333]

Originally Posted by techo

Beta-alanine will greatly reduce soreness. I mix mine with the Scivation X-tend bcaa's stuff, and drink it while working out.

I am 6'04" tall and almost all legs. It used to kill me on leg day. Not anymore.

Thanks!! I'll try that. Seems after I work out the next day the muscles I worked out are a little sore but nuttin like my legs. I do drink a lot of water all day though. I gave up diet pop when I started working out, I sometimes have 1 a day though.