Sore muscles, cant take steps.

I did do a search of this topic but did not find anything that give me a good answer. So I apologize if this is repetitive.

I had a session with my personal trainer on Saturday. I did squats with 65 lbs of weight. This was my first time EVER using free weights and my first PT session. I did other exercises with free weights but my legs are EXTREMELY sore. I find it very hard to walk up even a few steps and down steps is almost impossible. I have to use a lot of care and the handrail just to slowly make it down a step. I'm wondering what I've done or if this is normal after lifting. I took yesterday and am taking today off, but wonder if I should do some cardio (which will kill me) or just wait it out. The trainer did say to take a few days off if I'm sore, but I'm not sure this is NORMAL soreness.  Any experience out there? Please some input would be nice.

edited for error

It is not abnormal to be very sore after your first lifting workout. My personal opinion is that PTs can push too hard on the first go, so that you are sure to feel sore and will ascribe that to the PT knowing what they are doing (and therefore keep going), which isn't necessarily the case. However, if your trainer is having you do squats and other free weights, that's a good sign.

Over time, you will stop getting so sore from workouts.

Some cardio, like walking, should help to relieve some of the soreness at least temporarily.  And don't wait more than 72 hours before your next lifting session because lifting again will actually help to reduce the soreness, at least it does for me when I haven't been lifting for awhile.

Hehehe - welcome to the wonderful world of lifting ;) Whenever I start a new type of leg workout, I tend to walk like a geriatric/waddle like a penguin for at least a few days until the DOMS stops being so bad.

 One of the things that actualle helps - a lot - is to take a walk to get the blood flow to your muscle up and warm up some, and then stretch. A bath full of epsom salts can also help somewhat, but the main thing that'll help is time and plenty of protein; you need at least 1.8g/kg bodyweight now.

Edit: And what Tom said :)

Walking is good to help flush out the muscle soreness, so is swimming. I swam in college and whenever we started a new lifting routine there was barely anyone that wasn't dreadfully sore (like you don't want to sit down becuase you know how much it will hurt to stand up, sore) but swimming the next day always felt so good because you can stretch out and flush your body.

The soreness will go away in a day or two. Truth be told, being sore is one of the things I like best about  lifting :) maybe I'm just weird. The pain feels good, you know you accomplished something that made your body go "whoa..."

keep up the good work.

thanks everyone for the input.

Tom: I'm going to do some elliptical training and hope that helps. I'll soak in epsom tonight and in the therapy pool at the gym.

jord: I REALLY try to avoid sitting, I've been putting off going to the potty too hee hee hee. I'm VERY VERY sore so I guess I did something right.

melkor: that's exactly how I'm walking. I am suppose to help my 83 yr MIL down the steps for her shower later and I think she may have to help me lol

I generally find that light cardio, stretching, hot shower/baths/tubs, help the most on the day after.  The next day it's the hair of the dog that bit you.  Even if you don't want to lift any weight, still go through the forms without weight since it will use and stretch the same muscles.

What everyone has said is correct. Soreness is normal & just keep moving. You can take an anti-inflamitory if you need to, which may help.

My $0.02 - I'm a PT, Nutritionist & Wellness coach. You say that you've never used free weights before & your trainer had you doing 65# squats? Your trainer is an idiot. You shouldn't be that sore.

Tee hee, I know those days! I still get sore sometimes from my leg workouts. The longest I have ever taken to recover is 4 days. Man, I had to go down stairs one step at time, planting both feet on each step and using the handrail to support me. :P Anywho, I have never tried this before, but apparently "tiger balm" really helps to temporarily relieve muscle pain.

I agree with esharman68. Starting you off with 65lbs of weight for your squats seems crazy. I've been using a PT for a year now and he did not have me use any weights for my squats at first and I was still sore as hell. He added weights pretty quickly, but it seems that starting off with little or none and working your way up makes a lot more sense. The good news is that the soreness will go away within a couple days. Good luck to you!

Tigerbalm/bengay/IcyHot, can all work to help relieve muscle soreness, do not use them in conjunction with a heating pad.  I like to first put lotion on my hands so that it doesn't absorb into the skin, then apply it and wash my hands.  Also, wear sweats or a long sleeves shirt as you won't want the menthol scent to rub off places.

Icyhot has a new product that only smells a little bit for a short time then doesn't smell at all.  Icyhot and Absorbine JR are my favorite after workout soreness. 

thanks everyone for the additonal info. I thought 65#'s was a lot too. She put two 10 lb weights on and the bar weighed 45 #. I can curl 65 lbs on the machine but never have done free weights. I think she over did the weight too. I'm going to use only the bar on my own and let her know HOW sore I was. I will work up to the additional weight soon. Will be investing in some muscle rub. tee hee