Why you're sore, and what to do about it

Soreness means you did something your body wasn't used to. It doesn't mean the workout was good, and not being sore doesn't mean it was wasted.

It shows up late

You feel fine walking out. It arrives the next morning, peaks around day two, and fades by day four. That's the normal schedule.

It isn't lactic acid. That clears within an hour of finishing. This is your body reacting to new work, and it's worst after lowering weights, walking downhill, or anything you haven't done in a while.

Sore isn't the score

Same workout, same weight, three weeks in a row. The work is identical. The soreness nearly disappears, and the workout still counts.

What takes the edge off

Nothing erases it. Some things help a little, some just feel nice, and a few make it worse.

Sore, or hurt?

They feel different. Learn the difference once and you'll stop worrying about the first one.

SoreDull and spread through the whole muscle. Usually both sides. Showed up the next day. Worst when you first get moving, then eases as you warm up. Gone in three to five days.
Ian: "Annoying on the stairs. Otherwise fine."

HurtSharp, in one spot you can point to. In or right beside a joint. Started during a rep. Gets worse the more you move. Swelling, or still there after a week.
Ian: "Tell me about that one. Don't train through it."

Rare but real: if you're far more sore than a workout should explain, the muscle is swollen, and your urine turns dark like cola, go to the emergency room that day.

Should I train today?

Three levels.

A BIT STIFF

Train as planned

It'll ease off during the warm-up. Most people feel better walking out than they did walking in.

Ian: "Motion is lotion. I didn't make that up, but I'd like credit."

SORE TO THE TOUCH

Train something else, or go lighter

Legs wrecked? Do upper body. Or do the planned session with less weight and stop well short of hard.

Ian: "You have other muscles. Use those."

SITTING DOWN NEEDS A PLAN

Walk today

Twenty easy minutes, then tell me. That much soreness means the last session was too big a jump, and that's mine to fix.

Ian: "If the toilet is a challenge, we overdid it."

Things people ask

Short answers.

I wasn't sore. Did it work?Yes. Your body has seen that workout before. Check the logbook instead: if the reps or weight went up, it worked.
Ian: "Progress is written in the logbook, not in your hamstrings."

Why am I sorer on day two?That's the normal peak. It isn't getting worse, it's on schedule. Tomorrow will be better.
Ian: "Day two is the villain. Everyone meets him."

Will it always be like this?No. The first week of anything new is the worst it gets. Do the same thing next week and it'll be half as bad.
Ian: "It only hurts like this once. Unless you take a month off."

This week

Pick one.

Walk it outTen to twenty easy minutes the day after a hard session. Not a workout. Just circulation.

Judge by the logbookAfter each session, write one number that went up. That's your score.

Start smaller than you wantAnything new: do half of what you think you can. Add the rest next week.