com Sep 24, 2024 · That said, you don’t have to immediately get ready for another crushing leg workout if your lower body is sore. Here’s what the science says. Apr 16, 2024 · Learn 14 tips to maximize muscle recovery and avoid injuries or complications that can result from working out with sore muscles. Feeling ache-free following exercise typically means your body is already used to the workout you performed. I also didn't solely base it off of soreness. Jun 4, 2025 · Just make sure not to overdo it—if you are really sore, doing a shorter or less intense workout might be best in the meantime while your muscles recover. They are very sore, and I have trouble extending them more than 90 degrees. 1 day ago · Learn why you might not feel sore after a strenuous workout. ” It is possible that all this time, I have interpreted the phrase to be a reactive statement, such as “if you aren't hurting after a workout, you did not train hard enough,” which is reasonable to disagree with. Sep 3, 2025 · Learn the science behind why you're sore after workouts (DOMS) and discover the best, evidence-based ways to recover, from massage to cold water immersion. sixpackfactory. I started lifting again after 2 years and I was pretty sore after my first session of a 3 day split that I decided to take the rest of the week off. So, aches aren’t that unusual … but pain is another story. If the soreness is debilitating, severely restricts movement, or is accompanied by significant swelling, complete rest is required. Nov 22, 2024 · Is soreness the hallmark of a good workout, or is it an unwelcome impediment to progress? Can you train while sore? The answers are right here. How long does muscle soreness last after lifting weights, and is there anything you can do to make it go away faster? Not being sore doesn’t mean your workout was bad. Lighter duty exercise gets the blood flowing and helps move the recovery process along. On a similar note, I feel like my muscles don't really get sore until at least 36 hours after a workout. Is your body supposed to be really sore for days when doing heavy lifting every time you do it? Are you supposed to do heavy lifting with the soreness or do you wait it out? I usually did endurance training for working out muscles (for boxing, I did like 2 sets of 25 dips), but I am now doing power lifting. If you’re doing a lower volume split, you’re lot going to get that buildup so you’re not going to be as sore. I feel mild soreness the day after each workout. It's ironic that you will usually feel the worst pain as a beginner, since it acts as a barrier to entry for a lot of people. You can (and should) continue to work out. Here are expert tips to aid muscle recovery, prevent muscle pain, and find DOMS relief. Nathaniel Melendez, an exercise specialist at Orlando Health South Lake Hospital’s National Training Center, shares advice on when it’s okay to keep exercising and when you should take a break. Aug 12, 2025 · Wondering why your muscles feel sore even when you haven’t worked out or changed your routine? This article explores common causes of unexplained muscle soreness. e rep increase, more weight lifted etc). Learn how to alleviate muscle soreness and recover faster after tough workouts. Apr 4, 2025 · Muscle soreness after exercising is completely normal, especially if you’re starting a new exercise for the very first time or you’re exercising after a long period of rest. This is a great way to judge your cardio workout, but it doesn't really say anything about the workout your muscles are getting. If you're not working your muscles directly, it's unlikely that any amount of cardio is going to get you really sore. Then you’re overdoing it. Discover what causes post-workout soreness and expert tips to help your body bounce back quickly. Experts explain the science behind muscle recovery, how to assess the effectiveness of your fitness regimen, and how to optimize your routine. "As mentioned, movement is actually a great way to help relieve sore muscles, so you don't need to skip your workout just because you're sore. I remember all the soreness after exercising a muscle after a long period of inactivity. Nov 27, 2019 · Muscle soreness after exercise can be uncomfortable and disrupt a person’s fitness routine. Read on for why sore muscles happen plus some treatments and research into their effectiveness. How sore is too sore, and what do you do if you’re there? What happens when you’re sore? Oct 6, 2020 · FREE DOMS DESTROYER WORKOUT Going back, perhaps I have been wrong all along about the idea of “no pain, no gain. I’ve recently incorporated two days of lifting into my routine in addition to running 3 times per week. Dec 6, 2025 · If the pain is mild to moderate and does not prevent you from performing normal daily activities or moving the affected limb through its full range of motion, a modified workout may be acceptable. You might also do fewer repetitions (reps) of the exercises you find especially hard. It’s not SORE sore, it’s just “ah I can tell I worked out yesterday. I know it goes away after a week or two but what protocol do you recommend to minimize the soreness impact when getting back to the lifting weights? Nov 1, 2021 · Sore muscles after a workout can be tolerable or debilitating. That said, it seems like you're judging how hard you're working out by your max heart rate. Sep 8, 2021 · How sore is too sore? Sometimes, sore feels really sore. Dec 30, 2025 · You were so hyped about weight training yesterday, but now you're sore - REALLY sore. So I just recently started lifting again, and now I'm having an issue with my arms. Believe it or not, soreness the day (s) after you exercise only happens when you do something you haven't done before. Mar 13, 2022 · You see, it’s a common belief that waking up and not feeling sore the day after a strength training workout means that the workout wasn’t effective, or that you needed to train harder. Sep 2, 2025 · You may feel sore or stiff if you haven’t exercised for a while, or you’re trying something new or more intense. Jan 22, 2025 · Sore muscles after a workout are inevitable. Soreness in the moment is also more often than not due to lactic acid buildup, which is the same reason your legs get sore after running for a long time. Is it ok to work the same muscles two days in a row, and then rest them for 2-3 days? Or is it better to work, for example, biceps every other day even though I'd be more sore then. Nov 7, 2024 · If you've ever wondered why you're not sore after a workout, fitness pros want to reassure you that it has nothing to do with the effectiveness of your routine. Oct 31, 2023 · Muscle soreness is an annoying — and often painful — side effect of new or intense exercise. Light movement is good for sore muscles to get the lactic acid moving. Aug 23, 2021 · While stretching after working out won't do much to prevent muscle soreness, light cardio can help flush out lactic acid, Dr. This stress can be from structured exercise like a workout but may also be felt after other physically straining events such as gardening, household activities or shoveling We would like to show you a description here but the site won’t allow us. New comments cannot be posted and votes cannot be cast. ” It’s a great feeling. Like, too-sore-to-exercise sore. Nov 9, 2023 · While it’s not good to exercise hard while sore, low-intensity movement is helpful. I doing HIIT (High Intensity Interval Training). But workout culture is full of people saying no pain no gain, it's full of people pushing you to keep going and finish your reps even if you think you can't anymore - I really thought exercise was just supposed end with being unbearably painful. We would like to show you a description here but the site won’t allow us. Oct 20, 2025 · If your post-workout pain is sharp, lingering, or limiting your movement, it’s worth taking seriously. I feel like an idiot. Jul 10, 2024 · Exercise pros weigh in on whether you should work out with sore muscles, including which are the best workouts to do while sore. Dec 5, 2025 · Vaginal pain and soreness can be caused by infections, irritation, hormones, and medical conditions. Oct 19, 2021 · Does lactic acid buildup really cause sore muscles after running, cycling or lifting weights? Find out if this true or just a common misconception here. Reply reply I feel mild soreness the day after each workout. Haven't lifted weights in years and about to hit the gym. Anyone have any idea what's going on? Archived post. If you stay consistent and don't stop going, the soreness will go away after a few weeks. If you’re getting the whole whimpering up & down stairs, wincing when moving the milk jug or cast iron skillet, groaning when you bend down to dry off your legs…. It just means that your muscles have adapted to the workload and can handle the workout better. These complications can leave us more prone to injuries and falls. Mar 26, 2015 · Extremely sore muscles a day or two after a core workout means you probably overdid it and might need to dial down your workout a bit. In fact, light exercise will actually help get your blood flowing and reduce your symptoms," says Murray. Share Not getting sore after lifting? Here's why muscle soreness isn't a reliable sign of progress, and what to track instead. Jan 5, 2024 · Aches, pains, and stiffness primarily result from everyday wear and tear and natural muscle and bone loss. Taking steps to reduce delayed onset muscle soreness before, during and after your workout can help. Yes, it's normal not to feel sore after a while of working out. Feb 21, 2020 · Why do muscles get sore after lifting weights or exercise? Your muscles often feel sore after exercise because they’ve been exposed to a stress they’re unaccustomed to. But it can be debilitating and deter you from further exercise. This lasts about 3-4 days, and is really effecting the rest of my schedule. Aug 29, 2025 · Wondering why you're not sore after a workout? Well, you don’t need to feel sore after a workout to have an effective session. Ease your muscle soreness after a workout with one of these effective strategies. You will find that as you exercise, the muscles will warm up and the pain will lessen-although it will return very soon after you stop working out. And after every…. Here are 11 possible causes of shoulder pain. Since my last split was leg day I became pretty weak/lightheaded during the workout and came to the conclusion I didn't have enough sugar. Unless you’re unable to sit down or straighten your leg from the soreness, maybe it’s a good idea to skip, but regular soreness is normal Mar 4, 2022 · Your shoulder is a complicated joint that gets a ton of use. Apr 2, 2020 · Still feeling a little sore from your last workout? If so, you may be wondering whether to keep working out or wait until your muscles recover. Sep 7, 2025 · If you're feeling sore from a run or gym session, you might wonder whether it's better to push through or give your body a rest. Next time, try to finish just one full set of each exercise in the workout. May 7, 2025 · Learn what causes sore muscle after exercise and at-home remedies to treat sore muscles, including best exercises from physical therapists. I tend to feel less sore after I work out (and was sore prior). 122 votes, 106 comments. Aug 7, 2025 · Several self-care methods and other remedies can help you get rid of sore muscles after a workout. David Geier said. Sep 5, 2022 · But is soreness really a good indicator of a great workout and is it necessary to feel sore to feel like your training was worthwhile? Not getting sore after training is not a bad thing. Apr 24, 2023 · If you experience momentary, localized or pinpoint chest pain that gets better with exercise or repositioning, it’s likely not a heart attack. Plus, learn how to treat muscle soreness with active recovery. If you're concerned about making gains, there are other ways to assess this such as: -Performance increase over time (i. Once you get over the initial soreness, you won’t get it every time you lift—only if you try new exercises. www. Does That Mean It’s Not Effective? In an interview with SELF, experts including Stephen Ranellone, NSCA-CSCS, FRCms, FMS, e xercise physiologist at HSS break down what post-workout achy muscles really say about your routine. More frequent practice gets you used to the movements and may keep soreness down. Jan 18, 2022 · Wondering if your workout was still effective even though you're not sore? Ahead, a sports MD and a physical therapist explain this common question. Dec 3, 2020 · What is muscle soreness and why does it occur? Some muscle soreness after a workout is normal. Feb 1, 2024 · Should You Still Work Out When You’re Sore? The feeling of “sore” can range from a muscle that’s a little tender to limbs you can’t move after an epic session like a Murph or a marathon. Learn if you should work out when your muscles are sore, based on expert-backed PT guidance. If you’re really sore, you can still workout with less intensity or train a different muscle group and allow your most affected muscles more time to recover. Here are our top tips to find relief (and how long recovery may take). I’m 49, been working out for over 22 years now. Jun 26, 2021 · But although soreness is a feature of lifting, it’s not very well understood. I do more cardio than weight training (I have a bad If you're very sore, you may not want to do a hard session, but a light one may help you recover. What might feel like minor muscle fatigue could actually be a sign of overuse, poor form, or a more serious injury. Learn the different causes and treatments.

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