Managing muscle soreness: should you train when it hurts?

What is muscle soreness and why does it happen?

Delayed Onset Muscle Soreness (DOMS) is the muscle pain that appears 24 to 72 hours after intense exercise. Contrary to a persistent myth, it is not caused by lactic acid buildup. DOMS results from micro-tears in muscle fibers, primarily caused by eccentric contractions — the phase where the muscle lengthens under tension.

Anyone returning to strength training after a break, significantly increasing their loads, or trying a new exercise will almost certainly experience soreness. In a private gym like Ma Salle in Paris, you have the freedom to experiment with new movements without pressure, which can trigger these pains in the following days.

It is crucial to distinguish soreness from an actual injury. Soreness is diffuse, bilateral, and eases with movement. An injury is localized, often unilateral, and pain worsens with effort. If in doubt, consult a healthcare professional.

Should you train when you have muscle soreness?

The short answer is: yes, in most cases. Research shows that light to moderate activity accelerates recovery by increasing blood flow to sore muscles. This is known as active recovery.

However, there are important nuances. If your soreness is mild to moderate (tolerable discomfort, preserved range of motion), you can train by targeting other muscle groups or reducing intensity on affected muscles. If soreness is severe (difficulty walking, very limited range of motion), take a rest day or stick to gentle mobility work.

At Ma Salle, having a private space allows you to adapt your session in real time. No need to follow a rigid schedule tied to group class times. You can start with an extended warm-up, test your range of motion, and then decide your next steps.

Effective strategies to reduce muscle soreness

Several methods have proven effective in accelerating muscle recovery:

• Active recovery: 20 to 30 minutes of walking, light cycling, or swimming increases blood circulation and reduces muscle stiffness.
• Hydration: a dehydrated muscle recovers more slowly. Aim for 2 to 3 liters of water per day, more on training days.
• Sleep: growth hormone is released during deep sleep, accelerating tissue repair. 7 to 9 hours are recommended.
• Protein intake: consume 1.6 to 2.2 grams of protein per kilogram of body weight to provide the amino acids necessary for muscle rebuilding.
• Gentle stretching: without forcing, stretches help maintain range of motion and reduce the feeling of stiffness.

Foam rolling is also effective. Spending 5 to 10 minutes on the worked muscle groups after your session at Ma Salle Paris can significantly reduce soreness intensity the next day.

Preventing soreness without limiting progress

The goal is not to eliminate soreness entirely — it is part of the adaptation process — but to keep it manageable. The most effective strategy is gradual progression. Increase your loads by a maximum of 5 to 10 percent per week. Introduce new exercises with light weights to allow your muscles to adapt to the movement pattern.

The warm-up also plays a key role. In your private gym in Paris, take the time to do 10 minutes of light cardio followed by progressive warm-up sets before your working sets. This ritual prepares muscles, tendons, and the nervous system for effort, reducing the risk of excessive micro-tears.

Finally, consistency is your best ally. A body that trains regularly — 3 to 4 times per week — develops resistance to soreness through the repeated bout effect. After a few weeks of consistency, the same exercises will cause far less post-workout pain.