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Working Out When Sore
If you’ve ever asked yourself, “Should I work out when sore?”—you’re not alone. Muscle soreness after a workout is incredibly common, especially if you’ve just started a new fitness routine, upped the intensity, or hit muscles you haven’t trained in a while. But does soreness mean you should rest… or push through?
Let’s break it down.
What Causes Muscle Soreness After a Workout?
That achy, stiff feeling you get 24–72 hours post-exercise is called Delayed Onset Muscle Soreness (DOMS). It usually happens when your muscles have been challenged in a new or intense way, causing tiny tears in the muscle fibers. This is totally normal and part of the muscle-building and recovery process.
Is It OK to Exercise With Sore Muscles?
The short answer: yes, you can—but it depends.
Here’s when it’s okay to exercise while sore, and when it’s better to rest or modify:
✅ Mild to Moderate Muscle Soreness
If your muscles feel tight or slightly achy, it’s generally safe to continue training.
Focus on light movement, active recovery, or training other muscle groups.
Low-impact activities like walking, cycling, or yoga can actually help reduce soreness by increasing blood flow.
❌ Severe Muscle Soreness or Pain
If the soreness is intense, sharp, or limiting your range of motion, skip the intense workouts.
Continuing to train through severe DOMS may impair recovery, affect form, and increase injury risk.
Best Workouts to Do When You’re Sore
Wondering what to do when sore after working out? Try these options:
Active Recovery Days: Light cardio, walking, swimming, or mobility drills.
Stretching and Foam Rolling: Helps ease muscle tension and improve blood flow.
Target a Different Muscle Group: If your legs are sore, do an upper body session—and vice versa.
Low-Intensity Strength Training: If you’re lightly sore, reducing weight and reps can still be effective.
Sore Muscles Don’t Always Mean Progress
Many people associate sore muscles with a great workout, but soreness isn’t the best indicator of progress. You can build strength and improve fitness without feeling sore every time. Consistency, progressive overload, and recovery are what really matter.
Tips to Prevent and Manage Soreness
Warm Up & Cool Down: Prepares your body for exercise and reduces soreness.
Stay Hydrated: Dehydrated muscles are more prone to soreness.
Eat Enough Protein: Supports muscle repair.
Get Quality Sleep: Recovery (and gains) happen when you rest.
Use Epsom Salt Baths, Massage, or Compression Gear: These may help relieve DOMS.
So… Should You Work Out When You’re Sore?
If you’re dealing with mild soreness, yes—just be smart about it. Working out while sore can be safe and even beneficial. But if the soreness is severe, give your body time to rest and recover.
The key is to listen to your body, alternate muscle groups, and prioritize recovery so you can keep training safely and consistently.
Need Help Structuring Your Workouts for Better Recovery?
If you’re tired of second-guessing your routine, or want to train smarter (not just harder), check out our custom training and nutrition programs tailored for women’s body composition goals. Whether you’re working out at home or in the gym, we’ll help you feel your best—without burning out.
