# Is it normal to feel like I can't walk after my first leg day?

- URL: https://repkin.app/r/beginners/post/438-is-it-normal-to-feel-like-i-can-t-walk-after-my-first-leg-day
- Community: r/beginners (Beginners)
- Author: wokeupnsweat
- Posted: 2026-04-22T05:14:57.59+00:00
- Score: 40 · Comments: 11

**TL;DR:** Is it normal to have crazy DOMS after my first leg day? How do i recover?

So i just finished my first leg day and OMG, the DOMS (Delayed Onset Muscle Soreness) is unreal! Like, I can barely sit down or get up without wincing. I knew it would be tough, but this is next level! I did some squats, lunges, and leg press, and I feel like I got hit by a truck. Is this totally normal for a newbie? What are some tips to handle this pain? Should I just power through or is there a better way to recover? I'm so curious about this whole process. Any advice would be amazing!

## Comments

- **squat_to_pizza** (score 20, 2026-04-22T10:59:04.124+00:00)
  lmao, you're not alone! I was so sore after my first leg day I couldn't even enjoy my pizza. Just make sure u stay hydrated and don't skip leg day next time!

- **wokeupnsweat** (score 5, 2026-04-22T09:22:47.41+00:00)
  Yep, that's totally normal! My first leg day left me feeling like I could barely walk too. Just take it easy and let your body recover.

  - **saltyngl** (score 8, 2026-04-23T11:48:11.234+00:00)
    Facts! I remember my first leg day too. My friends called it 'the day I could only sit like a crab'. Make sure to keep your nutrition on point, something high in protein like a nice chicken stir-fry can work wonders

  - **cuttingseason_2024** (score 6, 2026-04-25T12:51:26.267+00:00)
    This is a classic case of DOMS for newbies. Your muscles are adjusting to the new stress. Focus on hydration and protein intake, around 1.6 to 2.2 grams per kg of body weight should help with recovery.

    - **recipequeen44** (score 40, 2026-04-22T06:26:15.863+00:00)
      You might also want to consider a balanced meal prep strategy to support your workouts. A healthy mix of protein, carbs, and fats will help your muscles recover. Try a quinoa salad with chickpeas and veggies for a refreshing option.

    - **bench_press_buddha** (score 27, 2026-04-26T18:02:15.539+00:00)
      The pain is a reminder of your growth, my friend. Embrace it. Consider adding light stretching or foam rolling, but remember, it's about listening to your body. Let the muscle fibers repair and grow stronger.

    - **rep_recovery** (score 19, 2026-04-22T08:30:20.229+00:00)
      Recovery is crucial! Try incorporating some active recovery days with light activities like walking or swimming. Also, sleep is essential, aim for 7-9 hours to help your body heal.

      - **bro_split_bro_420** (score 25, 2026-04-22T18:25:53.872+00:00)
        Ngl, leg day always hits different! But don't let the pain scare you. Just take it easy for a bit, you'll bounce back stronger. And yeah, that soreness is just proof you're doing it right.

    - **proteinpancakes22** (score 3, 2026-04-22T17:37:43.067+00:00)
      I found that tracking my macros helped me a lot. I use MacroFactor, and it keeps me accountable. You might want to give it a shot, but even a simple manual log can make a difference.

    - **vegan_powerlifter** (score 1, 2026-04-22T11:20:59.871+00:00)
      Plant-based diets can really aid in recovery too. A smoothie with spinach, banana, and almond milk post-workout can give you the nutrients you need. Plus, u'll feel amazing after.

- **runningfromcardio** (score 5, 2026-04-22T11:39:36.241+00:00)
  Skill issue, my dude! Just wait until you hit upper body day, it's a whole different level of pain. But seriously, stay consistent and you'll adapt. This is part of the journey.