Should you workout when sore? There's some controversy on this so in this quick video I decided to clear things up.
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Muscle soreness is one of those things I get asked a lot about, and it's often a question whether the person can still exercise if they're sore.
If you're not sure what muscle soreness (DOMS) really is then I suggest watching this video titled: "Do You Have To Be Sore After Every Workout to Build Muscle?"
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Key Points:
Soreness (technically called Delayed Onset Muscle Soreness) is a sign that you body isn't used to stimuli that you've exposed it to.
And in practical terms that means you've added some new exercises, maybe you tried to emphasize the eccentric portion of the lift more, or lift to failure, or simply you added more sets or reps than what you're used to.
All of these things can affect how sore you get. And also how sore you get will depends on your genetics.
Some people get muscle soreness very easily (I'm that kind of person) while others almost never have it.
Muscle soreness is not an indicator for the quality of your workout program like the gurus want you to believe.
You can grow perfectly fine without being sore.
And as your body adapts to training, soreness will lessen and in some cases go away completely.
Workout quality can be measured by progress, and if you're getting stronger over time.
And as far as training when sore that depends on how severe the soreness is.
I like to estimate this in 3 levels:
Level 1: You're slightly sore, or a smaller muscle group is sore. In this case the soreness and tightness go away after a good warm-up and you'll often find that exercise will completely relieve the effects of soreness.
For Level 1 soreness it's not only allow to workout but I also recommend you to do it.
Level 2: This is where it gets tricky. At this level of soreness you can notice that it's affecting your range of motion. You're getting stiff and this might impact the way you perform exercises.
At this stage it''s still okay to exercise as long as you take your time and warm-up properly. Aside from a general warm-up I recommend adding more warm-up sets.
As long as you can hit the full range of motion, and it feels okay after warm-up you can definitely do a nice workout at this level of soreness.
Often you'll find that training relieved some of the symptoms and that you feel better the next day.
Level 3: At this stage soreness is extreme. Your range of motion is severely limited and you can barely move.
This level of soreness is rare but it can happen. Especially for someone who's coming back into training and they overestimate their abilities.
Now, when you get this type of soreness you shouldn't try to do your regular workout.
Because your range of motion is limit and some parts of your body might under too much stress it's a better idea to delay the workout for a day or two.
And what you should do when this happens is do a form of active recovery. Light walking is great.
Additionally things like hot baths, massaging, stretching and foam rolling can help by temporarily relieving some of the symptoms.
If you do decide to still do a workout make sure it's lighter loads and focus on a VERY long warm-up.
The idea would be to do a recovery workout, and not push yourself too hard to risk an injury.
Soreness (DOMS) naturally decreases in intensity over a couple of weeks when you familiarize yourself with the workout plan.
This is completely normal.
Hope you guys enjoyed this. Let me know in the comments do you usually get very sore or not with your current workout routine.
And have a great day!
Talk soon, Mario
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Jim Yosef - Firefly [NCS Release]
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