Too Sore to Train? Think Again—Here’s What to Do Instead
Let’s talk about soreness—because if you’ve ever tried a new workout, hit a heavy leg day, or just gotten back to the gym after some time off, you’ve probably met our old frenemy: DOMS (Delayed Onset Muscle Soreness).
That stiff, achy, “why are stairs a thing” kind of feeling usually peaks 24–72 hours after your session. But here’s the truth bomb: being sore isn’t some badge of honor that proves your workout was “good.”
Why Do We Get Sore?
Soreness often comes from eccentric loading—think lowering into a squat or the downward phase of a deadlift—which causes microtears in muscle fibers.
Your body responds by kicking off the repair process, which is where the muscle growth magic happens.
But here’s where it gets murky: soreness can also be worsened by poor hydration, inadequate protein intake, lack of sleep, or just jumping into a new program too fast.
So, no—you’re not weak. You’re human.
Soreness ≠ Stop
Feeling sore isn’t a reason to totally skip the gym. In fact, movement is medicine. Staying still can actually prolong soreness. Instead of bailing on your training, shift your focus:
✅ Take a Walk – Low-impact movement boosts blood flow, helps clear waste products, and delivers nutrients to sore muscles.
✅ Light Weight, High Reps – Think of it as a "recovery pump.” This gets blood into the area, loosens you up, and doesn’t tax your system like heavy lifting would.
✅ Mobility Work or Yoga – Gentle stretching and mobility drills can help restore range of motion and reduce tension.
✅ Train a Different Muscle Group – Sore legs? Hit upper body. Sore arms? Focus on glutes and core. Keep it moving.
Evidence-Based Soreness Soothers
Want to ease the pain faster? Here are some science-backed strategies:
💤 Sleep – This is your #1 recovery tool. 7-9 hours isn’t optional, it’s essential.
💧 Hydration – Water supports circulation and helps flush out metabolic waste.
🍗 Protein + Carbs – Fueling your body properly post-workout helps kickstart the repair process.
🧊 Contrast Showers or Cold Therapy – While not magic, these can reduce inflammation and give temporary relief.
💆🏽♀️ Massage or Foam Rolling – Can increase circulation and temporarily relieve muscle tightness.
🧂 Electrolytes – Especially if you’ve been sweating hard. Sodium, potassium, and magnesium matter.
TL;DR:
Soreness isn’t the goal—it’s just feedback. It tells you your body’s adapting, but it’s not the gold standard for progress.
You can and should move when you’re sore.
Just move differently. Support your recovery with sleep, food, water, and smart training choices—and remember: consistency beats soreness every time.
Your muscles are whispering, “Take care of us, please.” So go ahead—hydrate, mobilize, and get that blood flowing. You’ve got this. 👊💪
👉👉👉Looking for more support in your health journey? The Girl Gang has room for more! Check out my coaching services page to learn more and hit the button for a free consultation if you've got more questions!
