Should I Train or Rest? Learn the Signs So You Don’t Set Yourself Back
You trained legs yesterday and now stairs feel like torture. Or maybe you tweaked your back and you’re unsure if it’s just tightness, or something worse.
A common reason people fall off track? They don’t know whether it’s safe to keep training, or if they’re making something worse.
The result? They either:
- Stop training completely (even when they don’t need to)
- Push through when they shouldn’t and make things worse
Knowing the difference builds confidence, keeps you consistent and helps prevent major setbacks.
Let’s break it down. 💪🏻
Let’s break it down. 💪🏻
What Normal Muscle Soreness (DOMS) Feels Like:
DOMS = Delayed Onset Muscle Soreness. It’s your body adapting to a new or harder stimulus. Not a bad thing.
It usually:
- Appears 12–48 hours after training
- Usually feels dull, achy or tight
- Affects both sides equally (e.g. both legs, both glutes)
- Improves with light movement, stretching and blood flow
- Doesn’t disturb sleep or cause sharp pain
✅ Safe to train through (with adjustments)
⚠ What Potential Injury or Harm Feels Like:
Here’s how to spot when it’s more than just DOMS.
- Pain is sharp, stabbing, burning, or electric
- Localised to one side (e.g. left glute only, one side of spine)
- Gets worse with movement or load
- May radiate down the leg or arm (nerve-related)
- Disrupts sleep, gait, or breathing
❌ Time to pause – and consider modifying your plan or seeking help from a physio or coach.
If you’re not sure – back off, adjust range and intensity and monitor.
🏋🏻♂️ What To Do If It’s DOMS:
- Light cardio (e.g. walk, cycle)
- Gentle stretching and foam rolling
- Hydrate and get protein in
- Sleep 7–8 hours for recovery
- You can train the same area again within 48–72 hours if soreness decreases
🚫 What To Avoid If It’s Harm:
- Avoid training through sharp pain
- Don’t just mask it with painkillers
- Don’t repeat the exact same movement that caused it
🎯 Why This Matters:
Most people either panic and stop completely or ignore warning signs and flare up worse.
Understanding the difference builds:
Most people either panic and stop completely or ignore warning signs and flare up worse.
Understanding the difference builds:
- Confidence to keep going when it’s safe
- Awareness to pause when it’s not
- Better progress because you’re consistent without constantly starting over
Final Thought:
You’re allowed to feel a bit sore. It’s part of the process.
But you’re not meant to feel broken.
Train smart, learn your signals and keep showing up.
👊 If you’ve ever thought “I’m not sure if I should train or rest”…
You’re not alone – I’ve been there too.
📩 Message me “BACKFIT” and I’ll help you take the guesswork out of it.
