When To Workout If You're Feeling Sore: 5 Professional Tips

Lexicon Fitness Academy | Apr 24 2023

Introduction

It’s normal to feel some soreness after starting a new workout routine or picking up the intensity of your training. But how do you know if you should keep going or take a rest day?

There are a few things to consider when deciding to work out when you’re sore. First, examine how sore you are. If you can still move around without too much pain, then working out may not make things worse. However, if you’re in so much pain that you can’t move properly, then it’s probably best to rest.

Second, consider what type of workout you’re planning to do. If it’s a high-intensity interval training (HIIT) session or a heavy lifting day, then it’s probably not a good idea to push through the soreness. However, if you’re planning on doing a low-impact workout like yoga or light cardio, then you may be able to get away with it.

Finally, listen to your body.

The Pros of Working Out When You're Sore Although there are some caveats to consider when deciding to work out when you’re sore, there are also many potential benefits. Here are a few of the pros:
1. Improved flexibility and mobility – Working out when you’re sore can help to improve your flexibility, as stretching and movement can help alleviate some of your muscle tightness and stiffness.
2. Reduced recovery time – If you can push through the pain, then your muscles may replenish their glycogen stores faster, allowing you to recover quicker.
3. Increased range of motion – Working out helps to build strength, even when you’re feeling sore. This can lead to an increase in your range of motion, which can improve your overall physical performance and help prevent future injuries.
4. Improved mental toughness – When you push through tough workouts even when your muscles are sore, you’ll develop more mental toughness and discipline, helping you stay motivated to reach your fitness goals.
Ultimately, it’s important to listen to your body when deciding whether or not to work out when you’re sore. If you feel like you can push through the pain and you’re still able to complete your workout safely and effectively, then exercising can be beneficial.
The Cons of Working Out When You're Sore
Here are a few of the cons of working out when you’re sore:
1. Reducing the quality of your workout – Working out when your muscles are sore can often reduce the quality of your workout. Your muscles will be fatigued, and it may not be possible for you to lift as much weight or reach the same level of intensity as you normally would. This can put a damper on your overall physical performance and may lead to injury if you’re not careful.
2. Increasing recovery time – Even if you can push through the soreness, your muscles may not always recover as quickly as they would have if you had taken a day off to rest and recover. This can mean that you may have to spend more time in recovery, ultimately reducing the amount of time you have to dedicate to achieving your fitness goals.
3. Increased risk of injury – When you’re sore, it’s much easier to injure yourself due to fatigue and reduced flexibility. If you’re not careful, you may end up straining a muscle or putting too much stress on your joints.
Overall, it’s important to consider the pros and cons of working out when you’re sore before making a decision. If you decide to work out, make sure you’re taking the necessary precautions to avoid discomfort or injuries.
So, Should You Work Out When You're Sore?The answer to the question, “Should I work out when I'm sore” depends on your body, your fitness level, and the type of workout you’re doing. If you’re a beginner, it is generally best to take a day or two off to rest and recover when sore instead of pushing through the pain.
For more experienced athletes, a light workout may be beneficial as it will help to stretch and loosen the sore muscles and increase blood flow to the affected area. Depending on the type of workout, a more intense session may be beneficial - but only if you have recovered and feel ready to go. But always pay attention to how your body responds and adjust accordingly.
In general, it is always best to take time to rest, recover, and ensure a safe workout. Listen to your body and take breaks when needed, and never push yourself too hard. A good rule of thumb is if the soreness is too intense if you’re feeling exhausted, or if there is a sharp pain that doesn’t go away, it may be best to take a break from exercise until you are more fully healed.
How to Modify Your Workout If You Choose to Work Out When You're Sore If you choose to work out despite being sore, you need to be sure to modify your workout to ensure that you are not risking injury or overworking your body. Here are some tips to help ensure a safe workout when you are experiencing soreness:
1. Start with a warm-up: A light warm-up helps to gently increase the blood flowing to your sore muscles and ease them into the rest of the workout.
2. Choose low-impact exercises: Choose exercises that don’t require a lot of range of motion and don’t cause any sharp pain. Try swimming, cycling, or brisk walking.
3. Increase intensity gradually: Start with light intensities and gradually increase the intensity as you progress. This will help to reduce the strain on your body, giving your muscles the time and support they need to adjust to the workout.
4. Stay hydrated: Make sure to stay hydrated by drinking plenty of water – especially if you plan to work out for a longer duration of time.
5. Don’t forget to rest: Even when working out with soreness, rest is key. Be sure to take breaks throughout your workout and listen to your body to determine when you need to rest.
Conclusion
Working out when you are sore is not dangerous or problematic as long as it is done correctly. If done correctly, it can be beneficial since working out with sore muscles can help the body adapt to the increased physical demand and reduce the risk of future injury. However, it is important to listen to your body and modify your workout accordingly while taking into consideration the tips presented above.
It is also important to remember that nothing beats rest. Make sure you get enough rest after a hard workout and consider taking a day off from working out now and then to help your body recuperate. The best option for working out when you are sore is to take it slow and easy. Don’t push too hard or go too fast or too far. Listen to your body and you will reap the benefits of your exercises.

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