Rest Days and Sore Muscles: How Much Recovery You Need
Updated
Short answer
Most people need at least one or two rest days a week and about 48 hours before training the same muscles hard again. The soreness you feel a day or two after a new or harder workout is delayed onset muscle soreness (DOMS): it builds over the first day, usually peaks 24 to 72 hours after exercise and fades within about a week. Light movement is fine while sore; sharp or joint pain is not.
Why muscles get sore later
DOMS is most common after unfamiliar exercise and exercise that emphasises the lowering (eccentric) part of a movement, such as the way down in a squat or walking downhill. A review of the research describes it rising during the first 24 hours, peaking between 24 and 72 hours, and subsiding within 5 to 7 days.
Should you train when sore?
- Mild soreness: yes. Warm up well; it usually eases as you move.
- Very sore: train other muscle groups, or do light activity such as walking or cycling.
- Sharp pain, joint pain, swelling, or pain that gets worse during exercise: stop and get it checked.
- Dark urine with severe muscle pain and weakness after a very hard session needs urgent medical attention.
What helps recovery
- Sleep: the Australian guidelines recommend 7 to 9 hours for adults.
- Enough food and protein.
- Light movement on rest days.
- Building up gradually, so sessions are not a huge jump from your last.
Soreness reduces quickly as your body adapts to a type of training, so it is not a good measure of how effective a workout was.
Signs you need more rest
Lifts going backwards for a couple of weeks, poor sleep, low motivation, or aches that do not settle are signs to take an easier week.
Frequently asked questions
How many rest days a week do I need?
At least one or two for most people, plus a day between hard sessions for the same muscles.
Does soreness mean a good workout?
No. Soreness mostly reflects how new or eccentric-heavy the exercise was. Progress in your lifts is a better measure.
How long does DOMS last?
It usually peaks 24 to 72 hours after exercise and is gone within 5 to 7 days.