Should You Work Out When You’re Sore? What Science (and Trainers) Say

If you’ve ever powered through a tough leg day only to wake up the next morning walking like a robot, you’ve experienced muscle soreness—specifically Delayed Onset Muscle Soreness, or DOMS. It’s that stiff, aching feeling that sets in 12 to 48 hours after a workout, especially if you’re trying new exercises or increasing intensity.

But when your muscles are sore, the question arises:
Should you keep working out or give your body a break?

The short answer: It depends. The long answer? Let’s dive into the science of muscle recovery, what soreness really means, and when to rest vs. when to move.

What Is DOMS, Really?

Delayed Onset Muscle Soreness (DOMS) is the result of microscopic tears in your muscle fibers. These tiny tears trigger an inflammatory response, leading to stiffness, swelling, and sensitivity in the affected areas. While it’s uncomfortable, DOMS is a normal part of how your body adapts to new physical stress—especially after eccentric movements (like lowering into a squat or running downhill).

❝ DOMS is not the same as an injury. It’s a sign your muscles are repairing and growing stronger. ❞

Common Symptoms of DOMS

• Muscle tenderness or stiffness (especially during movement)
• Swelling or tightness
• Temporary loss of strength
• Reduced range of motion
• Onset typically 12–24 hours post-exercise, peaking at 48 hours

So… Should You Work Out When You’re Sore?

Here’s where things get nuanced. There’s no universal rule, but here’s how to break it down based on type and intensity of soreness:

Mild to Moderate Soreness

Go ahead and do a light workout or active recovery session. Gentle movement can actually help reduce soreness by improving blood flow, flushing out waste products like lactic acid, and delivering oxygen and nutrients to muscle tissues.

Best options:

• Walking, cycling, swimming
• Yoga or mobility work
• Low-intensity cardio
• Resistance training targeting different muscle groups

Severe Soreness

If you’re struggling to walk or lift your arms without wincing, it’s best to rest or modify your workout. Continuing to train intensely with severely sore muscles can hinder recovery, reduce performance, and increase injury risk.

Listen to your body: Pain isn’t a badge of honor—it’s feedback. Forcing movement during extreme soreness can actually set back your progress.

The Science on Training Through Soreness

Several studies have looked at how DOMS affects strength, mobility, and performance. Key findings:

• Strength output is temporarily reduced during peak soreness (1–3 days post-exercise). That means you won’t be lifting your best numbers during this window.
• Proprioception (body awareness) is also affected. This makes proper form harder to maintain—raising the risk of injury, especially during high-skill or heavy movements.
• Repeated bout effect: Over time, your muscles adapt to the same exercises, making you less sore with each repetition. This is why consistency in training reduces soreness long-term.

Bottom line: You can work out when sore—but it’s often best to reduce intensity or shift focus.

What Helps Muscle Soreness?

While soreness is part of the process, certain methods can help ease symptoms and support faster recovery:

• Active recovery: Light movement increases circulation and speeds up the repair process.
• Hydration: Water helps flush out inflammatory byproducts and supports joint health.
• Nutrition: Protein, anti-inflammatory foods (like berries, leafy greens, and omega-3s), and magnesium play a role in muscle repair.
• Sleep: Most muscle recovery happens at night—especially during deep sleep cycles.
• Contrast showers or cold therapy: Alternating hot and cold can reduce inflammation and improve blood flow.

Note: Static stretching has not been shown to significantly reduce DOMS, though dynamic stretching and mobility work can help improve range of motion.

When to Rest (and Not Push Through)

There’s a difference between normal soreness and overtraining or injury. Here are red flags that you should rest or seek professional advice:

• Sharp or stabbing pain (vs. dull ache)
• Swelling that doesn’t go down after 72 hours
• Pain concentrated in joints (not muscles)
• Extreme fatigue, insomnia, or mood changes
• Elevated resting heart rate over several days

These may indicate an injury or signs of overreaching, a condition where your body hasn’t fully recovered between sessions.

What Trainers Recommend

Most fitness experts and personal trainers agree on one thing: Rest and recovery are critical components of performance. Progress isn’t just built in the gym—it’s built in the recovery between workouts.

Trainer tip: Try a 2-on, 1-off workout split (2 days of training followed by 1 day of rest or active recovery), or alternate muscle groups across days to allow proper healing time.

Final Thoughts: Balance Is Key

You don’t need to skip every workout just because you’re sore—but you also don’t need to “tough it out” every time either. The smartest approach is to listen to your body, stay consistent, and work recovery into your routine just like you do your workouts.

Mild soreness? Move through it.
Extreme soreness? Rest and recover.
Long-term goal? Stay in tune with your body and train smarter, not just harder.

Want help easing post-workout soreness? Check out our guide to 5 Tools to Soothe Post-Workout Soreness and Tight Muscles — with science-backed picks to support faster recovery.