Sore muscles! We have all been there. If you are new to working out then it will be an even larger adjustment as your body gets used to the new routine and you are working hard. There is going to be some time being sore when you are looking to change your body for the better. It’s part of the process. But the question is should you workout if you are sore?
Sore Muscles! Should I Workout?
If you follow me on Facebook you may have noticed I have been sharing daily live videos. Maybe it’s my acting background, but I think videos are an awesome way to share what I know. Who doesn’t love a healthy cooking video? Like, really.
This past week I was chatting about sore muscles and the inevitable question that pops up – should I workout if I’m sore. Well, the answer isn’t so clear cut so I wanted to gather my best advice via this blog post for you guys.
Bring Your A-Game
When you workout you want to be sharp and focus your energy. That being said you want to make sure you do not push the intensity too much when you are just starting out. The success of a workout plan is all about being consistent. Not burning yourself out with one go big or go home workout.
If you hammer away too hard in that initial workout of a new program or after being away from the gym for a while you’ll definitely get sore. This will naturally delay your next session at the gym and therefore put a damper on results. Slow and steady is the best way to progress in a workout program. Even if you are super excited!
Sore vs. Injured
There are generally two types of pain associated with working out: pain from muscle soreness (microtrauma) and pain from injury (trauma as you know it). It’s not always clear which is which so be cautious until you are sure.
If the sore muscles lessen as you warm-up, there’s a very good chance you’re simply adjusting to any micro trauma from your last workout. Completely normal!
Increasing pain doesn’t necessarily mean you are injured, but it means you shouldn’t exercise that day. If this doesn’t change in a day or two, injury is likely and you should see a professional. (Source, Beach Body Blog)
Rest is Key
This is where you have to factor in rest! You absolutely must rest the muscles you worked for 1-2 days after a workout. If you have an effective workout plan you shouldn’t be working those same muscles back to back days anyway.
Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all forms of exercise such as cardio or other resistance training). (Source, Spark People)
Cardio is a great way to balance out your workout routine. Your focus should always be on building muscle! But use cardio to supplement your overall routine. “Being sore” should not be a consistent excuse not to workout. But you need to manage your sore muscles as well.
If I am truly sore I have often found very light cardio (such as a walk) helps quite a bit as well.
- Plan Workouts Effectively
- A Healthy Eating Plan
- Adequate Rest & Sleep
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How About You?
- How do you manage sore muscles?
- How many days a week do you workout?