Should You Work Out When You’re Sore?

Is it DOMS or Something Else? Why You Get Sore and What it Means

Knowing the difference between acute soreness, DOMS, and more serious pain lets you train smarter, recover faster, and skip unnecessary setbacks. Keep reading to find out what’s normal, what’s not, and why it happens.

What Causes DOMS After a Workout?

First of all, DOMS is caused by tiny micro-tears and mild inflammation in your muscles, tendons, and connective tissue, especially after new or intense movements. Some research also points to nerve endings being more sensitive after tough sessions also adding to the ache.

DOMS usually hits 12 to 24 hours after your workout and peaks around 48 to 72 hours. After that, the soreness gradually fades as your muscles repair. If your soreness comes on earlier, it may be acute soreness, not DOMS.

DOMS vs. Acute Post-Workout Soreness

Acute soreness is caused by a buildup of lactic acid and hits during or right after a session. This can feel like tightness or burning and is basically your muscles telling you that they're tired and stressed.

If you’re not sure if you're feeling DOMS or acute soreness, keep in mind that DOMS sneaks up later (The D in DOMS stands for “delayed”, remember). Acute soreness comes on immediately and is usually gone within hours.

Both are normal, but it helps to know which one you're dealing with because the recovery strategies are different for each.

Soreness vs. Pain: How to Tell the Difference

Of course, soreness is one thing, but pain is another story. Not all aches are created equal. Sore muscles feel stiff, tender, and achy—sometimes mild, sometimes intense.

Pain on the other hand is typically sharper and can be sudden. This is your body’s way of telling you to stop what you’re doing immediately. Swelling, bruising, or being unable to move naturally are red flags. And if it sticks around for more than a week, it may be more than just post-workout soreness.

Sore Today, Strong Tomorrow? Not Always.

Is a workout more effective if you wake up sore the next day? Did you crush it or overdo it? Should you work through the pain or put a pause on your workout? There’s a lot of debate about post-workout muscle soreness, but the truth lies somewhere in the middle.

Myth vs. Reality: Is Soreness a Sign of a Good Workout?

Here’s the reality: More intense microtears don’t automatically equal faster or bigger gains. Soreness is not a reliable indicator of progress because DOMS is not part of the process of getting stronger, it’s just a byproduct.

It's like getting blisters after a long run. They may only happen after an intense run, but they don't really mean your run was faster or better than runs that didn’t give you blisters. You could have an equally effective run without the sore feet. The truth is, you can have an equally effective workout and feel little to no soreness the next day.

On the other hand, DOMS doesn’t mean that you haven’t had a good workout either. But many would even argue that DOMS, like blisters, can slow your progress because you need more time to recover between workouts. And even if you do work through the pain, it can prevent proper form and all-out effort.

Here are some key myths worth busting:

• No Pain, No Gain: Feeling sore isn’t required for strength or growth.
• DOMS Equals Faster Progress: Soreness is just a byproduct of unfamiliar or intense stress, not proof your muscles are getting stronger faster.
• You Should Rest Everything: Mild soreness often responds well to light movement, and you can always work other muscle groups or at a lower intensity. No need to skip your whole routine because of a little soreness.
• Heavier = Better: More weight or intensity doesn’t always equal more soreness or better results than a slower, more progressive track.

Training Through Soreness: When to Push and When to Pause

If you’re not sure when to push through and when to take a break, listen to your body and stay flexible with your training.

If your muscles are complaining after a warmup, they’re not fully recovered. Pushing through with your regular routine could force other muscles to pick up the slack, which increases your chance of injury.

But that doesn’t mean you’re sidelined. Have a backup plan to work other muscle groups or even the same group of muscles in a different, less taxing way. Also consider adjusting your volume and intensity based on how your body feels.

Don't Let Muscle Soreness Derail Your Progress

Soreness may be part of the game, but DOMS can throw off your training routine, slow progress, and make simple tasks like sitting down feel like a gamble. Here are some ways to keep it in check and stay on track.

Prevent Muscle Soreness Before it Starts

Smart training strategies can help your muscles adapt before soreness has a chance to hit. Here are some techniques that can stop soreness before it can slow you down.

• Gradual progression – Increase weights, reps, or intensity slowly to let your muscles adjust. DOMS is often caused by doing drastically new movements or training at a drastically higher intensity all of a sudden.
• Proper warm-up/cool-down – Not skimping on proper warmups and cool downs can help prime your muscles before lifting and ease tension afterward. 
• Periodization – Rotate intensity and volume across weeks to prevent overtaxing the same muscles. 
• Stretching vs. mobility work – Keep joints and muscles moving freely to maintain performance and minimize soreness.

Post-Workout Recovery Tips for Faster Muscle Repair

Even with smart training, soreness is going to happen sometimes. Here are some techniques that can help speed recovery and ease the ache.

Myofascial Release

Myofascial release tools can help ease tension, improve mobility, and get muscles moving more freely. Consider these options.

• Rollers – Gently release muscle tension across larger muscles groups with a classic foam roller or add vibration to the mix with devices like the Hyperice Viper.
• Massage Guns – Target specific muscles and deep knots with percussive therapy or use a vibration massage gun for a gentler, surface level massage.
• Targeted On-the-Go Devices – Compact and portable devices like the Hyperice Hypersphere Go are ideal for pin-pointing specific muscles and are small enough to throw in a gym bag.

Heat & Cold Therapy

Temperature is a great way to increase circulation, decrease inflammation, and ease muscles after a workout.

• Cold Plunge Baths – Can reduce local inflammation and help ease soreness, particularly after intense exercise.
• Contrast Baths – Many people say alternating hot and cold baths can improve circulation and reduce soreness.
• Ice Packs & Heat Packs – Ice helps calm inflammation, while heat relaxes stiff or tight muscles.
• Hot and Cold Contrast Devices – Devices like the Hyperice Knee and the Hyperice Shoulder support and soothe sore muscles using advanced heating and cooling technology, without dealing with thawing ice packs or heat packs that can cool too quickly.

Compression Therapy

Compression therapy can improve circulation, reduce fatigue, and help muscles feel ready for the next session.

• Compression Devices – Devices like the Normatec Leg System Elite use inflation and deflation cycles to reduce soreness and improve circulation.
• Compression Sleeves – Wearing a calf, thigh, arm sleeve or a full-body compression suit can help decrease soreness by increasing circulation.

Sauna Therapy

Sauna Therapy – Sauna therapy has been getting a lot of talk lately for its post-workout benefits and ability to increase blood flow while decreasing inflammation, both of which help beat muscle soreness.

Nutrition & Supplements

It’s possible that diet and supplements can help the body repair and strengthen muscles, although effects vary depending on individual nutrition and training.

• Protein – While it doesn’t prevent DOMS, protein is crucial for muscle repair and growth, helping muscles rebuild after workouts, which may indirectly reduce the duration or severity of sorenes.
• Anti-inflammatory Foods – Research suggests that anti-inflammatory foods like berries, tart cherry juice, and turmeric may slightly reduce soreness.
• Creatine – Creatine supports strength, power output, and may slightly reduce muscle damage markers, which may reduce DOMS to some extent.
• BCAAs – Can help prevent muscle breakdown when protein intake is low, but additional supplementation may have limited benefit if your overall protein needs are already met.
• Omega-3s – Some evidence suggests that Omega 3s may help reduce inflammation and support joint and muscle recovery after workouts.
• Magnesium – Can support muscle relaxation and function, which can slightly ease cramping and stiffness, especially if you’re already low in magnesium.

Final Takeaways: Soreness, Recovery, and Progress

The bottom line is, feeling sore after a workout doesn’t equal bigger or faster gains. Real progress comes from showing up consistently, applying smart overload, and giving your body the recovery it needs to adapt and grow stronger. Learn to read your body, recognize when to push and when to pause, and use recovery strategies strategically.

Whether it’s racks, weight benches, barbells or recovery tools, Titan Fitness helps you train smarter, recover faster, and keep making progress—without soreness holding you back.