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.

Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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