Should I Still Workout My Chest If It Is Sore? How To Make The Right Decision
If you’re scheduled to workout your chest again but are still sore from a previous session, you may be wondering if it’s worth it.
There are a few things you need to consider before making a decision, such as the severity of your soreness, how quickly it is improving, and what type of workout you are planning to do.
The general consensus might not always be the correct course of action for you, so it is always best to listen to your body and see how it is responding and treat the situation accordingly.
Should I still workout my chest if it is sore?
If you’re wondering whether or not you should still workout your chest even if it’s sore, the answer is generally…it depends on how sore it feels. Soreness is usually just a sign that your muscles are adapting to the new stimulus (ie. the previous chest workout). If the soreness isn’t too severe then you could do a lighter session or concentrate on stretching the area in question as it may relieve some of the soreness. However, if the soreness is severe or persists for more than a few days, then it’s probably best to take a break from working out your chest. If the soreness impedes your range of motion or you don’t feel like you will be able to get a good workout in, then it’s not worth pushing through the discomfort and you might risk injuring yourself. So, if in doubt, just take a break and as ever, listen to your body and make the decision that’s best for you.
DOMS
DOMS (delayed onset muscle soreness) is a normal part of the muscle-building process and usually subsides within a few days. If you’re still feeling sore after a few days, there’s no need to worry.
Just take it easy with your next workout and focus on stretching and warming up properly. If the soreness is severe or persists for more than a week, it’s best to consult a doctor or physiotherapist to rule out any underlying injuries.
The level of soreness
When it comes to deciding whether or not to workout a sore muscle, it ultimately comes down to how sore it feels.
If the soreness is mild and doesn’t impede your range of motion, then you can probably still workout that muscle group. Just take it easy and focus on stretching and warming up properly.
However, if the soreness is severe or is accompanied by swelling, bruising, or pain that limits your range of motion, then it’s best to rest that muscle group and consult a doctor or physiotherapist.
In general, it’s always best to err on the side of caution and listen to your body. If you’re unsure whether or not you should workout a sore muscle, it’s best not to and either do an alternative workout or continue to rest the sore muscles.
What we are going to do now is play devil’s advovate and look at reasons you could workout and reasons why you shouldnt, depending on the severity of soreness in your chest.
Yes, you can workout your chest if…
There are times when you feel like you are able to push through the pain and discomfort of working out a sore muscle. Lets look at what these may be:
The soreness is mild and not impeding your range of motion
If the soreness you are feeling is mild and not restricting your range of motion, then you may be able to get away with working out that muscle group.
Having a little bit of soreness is common after a workout and is usually nothing to worry about. In fact, it can even be a good sign that your muscles are adapting to the new stimulus.
You will know the difference between mild and severe soreness by how it feels. If the soreness is just a dull ache that is not affecting your range of motion, then it is probably safe to crack on with the chest workout.
If your range of motion is not affected and you feel like you can still get a good workout in, then go ahead and give it a try.
Just make sure to take it easy and focus on stretching and warming up properly. If at any point you feel like the soreness is too much or is affecting your workout, then stop and rest.
One workout isn’t worth setting you back and risking injury.
The soreness is improving and you feel like you can get a good workout in
If you’ve been sore for a few days and it’s feeling quite a bit better, you could get the chest workout a go due to the fact it has improved.
It’s worth mentioning that if it is your first time working out a particular muscle group in a while, you may experience DOMS for a few days afterwards. This is normal and is nothing to worry about.
So if you are new to working out then you should understand that some soreness is to be expected.
However, if you have been working out consistently for some time, you should know in yourself when the soreness is manageable and when it is too much.
If you are confident that you can get a good workout in without the soreness getting in the way, then go ahead and workout the chest as planned.
Related: Why is my bench press so inconsistent?
You are only planning to do a light workout
If you are planning on doing a light workout, then it is probably safe to do so even if your chest is a little bit sore.
A light workout could include things like some light dumbbell presses, bodyweight exercises, or even just some stretching and mobility work.
The most important thing is to obey your body rather than pushing yourself too far. If the pain increases or appears to be affecting your workout, stop and relax.
Having light workouts now and again when you are feeling a bit sore can actually help to speed up the recovery process.
This is because it gets blood flowing to the muscles and helps to flush out any toxins that may be causing the soreness.
Just make sure that you don’t overdo it and end up making the soreness worse.
You are stretching and warming up properly
If you are stretching and warming up properly before your workout, then there is a much lower chance of the soreness getting worse.
Stretching helps to loosen up the muscles and prepare them for exercise. It also helps to increase blood flow to the area, which can speed up the recovery process.
Warming up properly is essential for preventing injury. A good warm-up should raise your heart rate and get you sweating a little bit.
It could include things like light cardio, bodyweight exercises, or even just some simple stretches.
If you are doing all of the above and you still feel like the soreness is getting in the way of your workout, then it is probably best to rest.
One other point to mention is that if the soreness is coming from an injury, then you should definitely stop working out and seek medical advice.
It may loosen up during the session
There is a chance that the soreness may actually lessen as you get into your workout.
This is because as you start to move and stretch the muscles, they may loosen up a bit and the pain may start to subside.
Easing into the workout with some steady stretching beforehand can help with this.
If the pain does start to ease up during your workout, then you can continue as planned. However, if it doesn’t then it is probably best to stop and rest.
Of course, this is not always the case and it really depends on how sore you are feeling. If you decide to give it a go and the pain does start to increase, then stop immediately and rest.
It is always better to be safe than sorry when it comes to working out with sore muscles.
No, you shouldn’t workout your chest if…
There are also times when it is best not to workout a sore muscle, even though you may be feeling pressure to do so. Let’s look at what these may be:
The soreness is severe and is impeding your range of motion
If the soreness is severe and is significantly impeding your range of motion, then it is best not to workout.
This is because you are more likely to injure yourself if you try to exercise with a limited range of motion.
It is also a good idea to rest if the pain is so severe that it is affecting your ability to concentrate or focus on your workout.
You should know yourself realistically if you are able to workout with slight discomfort or not. If you are feeling doubtful, then it is best to rest.
If you are feeling fatigued before you even start your workout, then this is a sign that you need to rest. Working out when you are feeling tired can lead to injury as your body is not able to perform at its best.
You should also refrain from working out if you are feeling ill in any other way. This includes feeling nauseous, achy, or having a headache.
It is best to wait until you are feeling better before attempting to exercise.
If you worked out the muscle group recently
If you just worked out the muscle group that is now sore, then it is best to rest.
This is because the muscle needs time to recover and rebuild before being worked out again.
Working out a muscle that is already sore can further damage the muscle and delay the healing process (which is what we have been talking about here).
It is best to wait at least 48 hours before working out the same muscle group again. Although some people may need more depending on their recovery time.
This gives the muscle time to recover and prevents further injury.
Related: How Fast Should My Bench Press Be Increasing As A Beginner? All The Answers For Rapid Progress
You are planning to do a strenuous workout
If you are planning to do a strenuous workout, then it is best not to exercise a sore muscle. This is because strenuous exercise can further damage the muscle and delay the healing process.
It’s normally best to wait until the pain has subsided before attempting a rigorous workout, since pushing past the discomfort barrier might lead to harm and set back your progress.
It’s also not advised to attempt a major exercise if you’re not sure you’ll be able to finish it. This is because if you can’t complete the activity and keep working the muscle, you will only make the damage worse.
Putting the body through sudden and extreme movements when the muscle is already damaged can cause even more harm. So it’s best to take things easy and wait until you’re feeling better before trying anything too strenuous.
You are not stretching and warming up properly
It goes without saying that you should always warm up and stretch before any workout.
This is even more important when you are working out a sore muscle. This is because stretching and warming up help to increase blood flow to the muscles, which can help to reduce pain and improve range of motion.
Not stretching and warming up properly can lead to further injury. So make sure you take the time to do these things before working out, even if you are feeling pressed for time.
Trying to lift weights when you are cold is a recipe for disaster and is likely to make your pain worse.
Stretching gets the blood flowing to the muscles and prepares them for activity.
Warming up gradually elevates your heart rate and body temperature, making it easier for your muscles to do the work they need to do.
You may hamper any gains
If you continue to workout a sore muscle, you may be hindering any gains you have made. This is because working out while you are in pain can lead to further damage and delay the healing process.
It is best to rest and allow the muscle to heal before working out again. This will help you to avoid further injury and ensure that you are able to make the most of your workout when you do return to the gym.
Pushing too hard for the sake of it will only set you back in the long run, so it is best to take things easy and focus on your recovery.
As recovery is just as important as the workout itself, you should make sure you are taking the time to rest and heal properly.
You won’t be able to perform as well
If you know you arent going to be able to perform as well as your previous session or to a standard your happy with, then its best not to exercise.
You’re more likely to harm yourself or make the discomfort worse if you try to exercise when you’re not in your best form.
It’s better to put your energy into your rehabilitation while you recuperate rather than attempting to workout when you aren’t completely well.
Related: Why Are Dips Harder Than Push Ups? Everything You Need To Know For Rapid Results
Listen to your body
It is important to listen to your body when you are working out. If you are in pain, then it is best to stop and rest.
continuing to exercise when you are in pain can lead to further injury, while pushing too hard for the sake of it will only set you back in the long run, so it is best to take things easy and focus on your recovery.
When we are younger, we are often told to “push through the pain” but this is not good advice when it comes to exercise, although we do feel invincible when we are young.
It is important to listen to your body and if you are in pain, then it is best to stop and rest. Continuing to exercise when you are in pain can lead to further injury.
So, should you still workout your chest if it is sore?
Before you begin working out again, it’s a good idea to rest and let the muscle heal. This will assist you avoid additional harm as well as ensure that your workout is most effective when you do return to the gym.
Do alternative workout instead
If you really want to continue working out, consider doing other exercises that don’t involve the muscle that is sore.
For example, if your chest is sore, you could focus on working out your arms or legs instead.
Or, if you are feeling up to it, you could try doing some light cardio instead of lifting weights.
Working out alternate muscle groups will help you to stay active while allowing your chest to recover.
There are many different exercises you can do, so there is no need to limit yourself. Just make sure you are not putting too much strain on the sore muscle in question.
Final thoughts…
What are your goals? you need to ask yourself this question before you make the decision to workout a sore muscle.
If your goal is simply to stay active, then there are many different exercises you can do that don’t involve the muscle that is sore.
However, if you are trying to gain muscle or improve your performance, then you may be hindering your progress by working out a sore muscle.
It is important to listen to your body and if you are in pain, then it is best to stop and rest. Continuing to exercise when you are in pain can lead to further injury.
Do you have recovery routine? If not, then you should focus on your rehabilitation while you recuperate.
Finally, your diet is crucial for helping your muscles to recover. Make sure you are eating enough protein and getting the nutrients you need to help your body repair itself.
In conclusion, there is no clear answer as to whether or not you should workout a sore muscle. It depends on your goals and how your body is feeling.
However, it is generally advisable to take things easy and focus on your recovery. listen to your body and if you are in pain, then it is best to stop and rest.
Have you ever trained when feeling sore? Let me know in the comments below.
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