Should You Train When Sore?

Should You Train When Sore?

DOMS stands for delayed onset muscle soreness which usually takes place 24 – 72 hours post-workout. I’m sure you know the feeling i.e. the dreaded morning post leg day! It’s uncomfortable and usually, the last thing you’ll want to do is hit that muscle group again. DOMS can be enough to put trainees off resulting in missed or unproductive workouts, does this sound like you, then you could be leaving results on the table.


You should expect to feel some soreness from your training assuming that you are stimulating the muscles enough for muscle gain and on that basis, I do recommend training through DOMS. However, that’s not to say you should be feeling beat up after every workout. If you’re sore ALL of the time with performance regressing, then you’re likely under recovering from your training regime.


Jos Buttler 5

The following then need to be taken into account:


> Is your training volume too high?

> Are you training to failure too often?

> Have you increased your frequency too quickly?

> When was the last time you took a ‘deload’?

> Are you consuming enough calories? i.e. in a calorie surplus

> Are you consuming enough protein? (1g per lb. a recommended min)

> Are you getting enough sleep?

> Are you sufficiently hydrated?

> Is your NEAT (non-exercise activity thermogenesis) i.e. activity done outside of the gym impacting your recovery?


Never Experience Soreness?


Then maybe, just maybe. you could be training harder, i.e. performing more volume, more frequently, more intense. Training shouldn’t be easy, but it shouldn’t be a crippling day in and out either. Do enough to progress, when you stall, do more, when you’re under recovered, consider the points above.


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Amy Golby

Amy Golby

Personal Trainer & Exercise Nutritionist

Amy has been a sportswoman for over 18 years playing rugby and netball up to a national level, she has been a qualified personal trainer for 5 years and further her nutritional knowledge with a diploma in sports and exercise nutrition as well a psychology degree. She has been training in a gym and weightlifting for over 10 years and continues to learn and improve her training in order to reach her goals. She believes in both the physical and mental advantages of sport and fitness as well as a balanced diet and lifestyle. Amy has created programs around sport and fitness for Red Bull, Look magazine, Spartan UK, as well as Mental Movement UK around how fitness can help improve your mental health. In her spare time, Amy enjoys playing sport, socialising with friends, and fuelling her shopping addiction to gym wear. She can be found here -

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