Mehdi what to do when sore

This is going to be counter-intuitive, but it's what works. First the question, my comments are below...

### QUESTION ###
"Hi Mehdi question: I have started StrongLifts 5x5 (and enjoying it - strangely enough). After a workout I am quite sore and it takes a few days to get rid of. I am scared to go and train again when I am this sore. I am worried that I might damage my tendons or muscles. Any advice? Frank"

*** MY ANSWER ***
Sounds like you started too heavy!

I made that mistake the first time I ever did Squats.

This guy in the gym had the kind of body I wanted plus he was strong.

I thought if I trained like he does, I'd get the same results.

So I asked if I could train with him sometimes.

He accepted and this became my first Squat session back in 2000.

Now I was green behind my ears back then, only lifting for four months.

And yet I tried to keep up with him as he kept adding weight on the bar.

(I didn't want him to think I was a "wussy" by Squatting light...)

That was stupid.

There was no way I could Squat what he was Squatting.

He had more experience, more strength and more endurance.

And that's why by the time there was 60kg/135lb on the bar, I was done.

My legs were sore, my face was covered with cold sweat and I felt dizzy.

Truth is, I was out of shape despite doing curls, flies and situps for four months.

So I bailed out of the workout while he continued to Squat alone.

Then I threw up in the showers...

(mistake #2: belgian fries pre-workout)

The next day I woke up with sore legs which lasted *days*.

They were so sore, I had to walk the stairs down backwards lol.

That day I learned when you do a new exercise, you START LIGHT.

You have to give your muscles time to get used to the exercise.

Some soreness may still happen, but it won't be extreme.

Now what if you started too heavy and have sore legs?

Well, the best thing I've found is to train that sore muscle again.

This is counter-intuitive because you'll usually prefer to skip the workout.

You'll think it's better to stay home and let your sore muscles rest.

But from my experience, the soreness then just lasts *longer*.

What works better is to go to the gym and Squat again.

This pumps blood and nutrients into your sore legs.

And that in turns accelerates muscle recovery.

The first set with the empty bar will feel terrible.

But your legs will loosen up as the weight increases.

And they'll feel much better when your workout is over.

Don't believe me, try it for yourself and see how it goes.

https://stronglifts.com/apps/

Keep it simple.

-Mehdi

P.S. Soreness *is* small damage of your muscles. Your body deals with it fine by getting stronger. This is why the same weight and exercise don't get you as sore anymore later. The key is to start light to give your muscles time to adapt.

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