Soreness vs. pain

Dull muscle ache a day or two later is normal. Sharp, joint or nerve pain is not.

Normal: muscle soreness

After new or harder exercise, muscles often ache for a few days. This delayed-onset muscle soreness usually peaks 24–72 hours after the workout [1]. It feels stiff and tender, is spread across the muscle, and eases once you warm up. It gets milder as your body gets used to training.

You can train while mildly sore. If you’re very sore, do the workout lighter or rest an extra day.

Stop and get it checked

• Sharp, stabbing or pinching pain during a rep
• Pain in a joint rather than a muscle
• Pain that gets worse with each rep or set
• Numbness, tingling or pain shooting down an arm or leg
• Swelling, a popping sound with pain, or pain that doesn’t improve after a week

See a doctor or physical therapist for any of these. Every exercise page has a Stop if box with specifics.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.