Locations:
Search IconSearch

If You’re Sore After A Workout, Should You Be Concerned?

Low-level dull soreness that goes away with rest or physical activity is normal — but if it lingers or worsens, see a healthcare provider

woman hurt while lifting weights

Athletes, fitness buffs and novices alike all know the saying, “No pain, no gain.” To some extent, this saying is true.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Weight-bearing and cardiovascular activities stress the body. As a result of that stress, we enhance our strength and endurance and build muscle over time. By pushing our physical boundaries, we optimize our athletic performance. But this process is almost always at the cost of feeling some level of pain.

“A certain low level of soreness is acceptable, but you should not push through pain while exercising,” says sports medicine physician Dominic King, DO. He breaks down when pain should be cause for concern and how you can alleviate some of the pain without falling back on your goals.

Should I still workout if I’m sore?

If you’re only experiencing low-level soreness in the days following a workout, Dr. King says it’s probably okay to try a lighter workout than you’re used to. Some physical activity might actually help to ease the achiness you’re feeling. Once you get started, you might feel up for taking on the rest of your routine. But if your soreness is more painful or you feel like it’s harder to do your routine exercises, it’s best to avoid strenuous activity until you’re no longer sore.

Why am I sore after I workout?

Muscle soreness after exercising is completely normal, especially if you’re starting a new exercise for the very first time or you’re exercising after a long period of rest. This soreness is called delayed onset muscle soreness (DOMS) and tends to develop hours or days after intense exercise.

Advertisement

On a physiological level, you’re experiencing this low-level soreness because your muscles are learning how to perform the workout that you’re doing. And in response to lifting weight and exerting stress during each of your exercises, your muscles experience microtears. Over time, with the help of protein and rest, your muscles fill these microtears in with newer and stronger muscle and this is how you continue to build muscle mass.

In most cases, this soreness goes away on its own within a few days and becomes less severe or frequent the more you workout those same muscles. Over time, as you progress through your strength training routine, you might experience DOMS again with more complex challenges until your muscles become accustomed to the stress.

Good vs. bad soreness after a workout

Soreness is good after a workout if it’s a dull, low-level pain that goes away on its own with rest or gets better with regular physical activity. If you can quantify your pain as a two or a three on a scale of one to 10 and your pain isn’t getting worse during exercise or limiting your ability to do other daily activities, the pain you’re feeling is probably natural and OK. If you experience this kind of pain, there are some at-home solutions you can try that will reduce the severity of your pain and help your muscles recover more efficiently.

But sudden strong, sharp or persistent pain that develops while you are exercising is something of a concern.

“Pain represents injury,” Dr. King says. “It’s your body’s way of signaling that something needs attention — often the result of overuse or too much stress on a muscle or tendon. Instead of pushing through pain, listen to your body, respect its limits and give it the care and recovery it needs.”

If you experience any of the following symptoms, it may be a sign of a musculoskeletal strain or an overuse injury and should be looked at by a healthcare provider:

  • Sharp pain that prevents you from moving a body part, decreases your range of motion, or prevents you from moving altogether
  • Pain in an area that was previously injured or where you’ve had surgery
  • No pain relief after several days of rest, ice or over-the-counter nonsteroidal anti-inflammatory (NSAIDs) medication
  • Pain coupled with pressure and bruising
  • Pain associated with fevers and chills

What if I don’t feel sore after a workout?

When you exercise, you want your muscles to feel some sort of fatigue — like you actually put them to work. If you’re not feeling sore after a workout, it could mean one of two things:

  • Your muscles have grown accustomed to the exercise you’re doing, which is a sign that you’re strength and endurance is progressing.
  • Your muscles are not being challenged enough and could benefit from more weight, higher amount of repetitions or different exercises.

Advertisement

When it comes to increasing the challenge of a workout, gradual progression is key. “You should only increase the difficulty of an exercise when your current routine starts to feel manageable and no longer challenges you,” Dr. King advises. A good rule of thumb is the "10% rule" — whether it's increasing weight, duration, or intensity, aim for no more than a 10% increase per week to prevent overuse injuries.

Another way to gauge readiness is through the "talk test.”

“If you can carry on a conversation easily during your workout, it may be time to increase intensity,” Dr. King suggests. Similarly, on a scale of 1 to 10, where 10 is maximal effort, workouts should generally feel around a 6 to 8 for strength training and conditioning.

“The key is to challenge yourself without breaking yourself,” Dr. King says. “Focus on progress, not punishment. Small, consistent improvements lead to big results over time.”

Advertisement

Learn more about our editorial process.

Related Articles

Person wiping brow with a towel after working out in gym
March 27, 2025/Exercise & Fitness
Here’s What Helps Sore Muscles After a Workout

Hydration, nutrition and athletic guidance can help, but so can massage, Epsom salt baths and more

Competition cyclists riding in line on paved road
March 26, 2025/Exercise & Fitness
How To Train for a Triathlon as a Beginner

Building your endurance and confidence, plus giving yourself plenty of time, are key

Assorted cycling riding gear, including a helmet, shoes, light and eye protection
March 26, 2025/Exercise & Fitness
14 Cycling Accessories To Keep You Safe on the Road

Whether you’re cycling consistently or occasionally, it’s important to have safety essentials like a helmet, shirts with sleeves, eye protection and more

Person doing hip thrust exercise for glute exercise at the gym
March 17, 2025/Exercise & Fitness
How To Exercise Your Glutes (and Why They Need Your Attention)

Strengthen your gluteus maximus, medius and minimus with bridges, fire hydrants, reverse lunges and more

Person at gym doing goblet squat exercises with a kettle bell weight
March 17, 2025/Exercise & Fitness
10 Quad Exercises to Amp up Your Leg Day

The best exercises for your quads include squats, forward lunges and leg lifts

Two people look at each other while in a push-up position on exercise mats, crossing their left arms to their right shoulders
March 14, 2025/Exercise & Fitness
How To Start Working Out

Set specific goals, choose activities you actually enjoy and try working with a personal trainer

People in gym using cardio machines and strength-training weights
March 12, 2025/Exercise & Fitness
Cardio or Strength Training: Which Is Better?

There’s no need to choose only one because both can elevate your fitness and health

Person holding smartphone, looking at diet app
March 10, 2025/Weight Loss
How the Cleveland Clinic Diet App Works

No one diet is right for everyone — but the Cleveland Clinic Diet app meets your personalized needs

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad