We’ve all been there: you crush your last workout, feel great about it, then wake up the next morning and stairs feel like a cruel joke. This post is for every Vancouverite who’s ever asked: “Should I still work out if I’m sore?”
I’m Troy Tyrell, head coach at Tsquared Personal Training. I’ve been helping busy professionals, weekend warriors, and men over 40 train smart and stay injury-free for over 20 years. Here’s the truth about soreness, recovery, and when to push through or back off.
What Causes Muscle Soreness?
That stiff, achy feeling is called DOMS, or Delayed Onset Muscle Soreness. It usually shows up 12–24 hours after a workout, peaks within two or three days, and fades by day four or five.
DOMS is your body’s way of saying, “Hey, we did something new or harder than usual, and we’re rebuilding stronger.” Tiny microtears in your muscle fibers and the resulting inflammation are part of the adaptation process. It’s literally how you get fitter.
Should You Train Through the Soreness?
Here’s where most people get it wrong: soreness isn’t a badge of honor or a sign that you “worked hard enough.” It’s just feedback.
Training while sore is usually safe, but keep these points in mind:
- Performance may drop. Your strength and power might take a temporary hit.
- Balance can be affected. DOMS can make you a bit wobbly, so be careful with heavy lifts or agility drills.
- Skill-based sports might suffer. Shooting hoops or skating drills might feel off when you’re stiff.
How to Train Smart When Sore
Instead of skipping the gym completely, consider these options:
- Active recovery days. Light cycling on the seawall, walking, or gentle yoga.
- Switch muscle groups. If your legs are sore from squats, train upper body or core.
- Focus on form. Use lighter weights and perfect your technique.
💡 Pro Tip: We use multi-plane and Gravity Training System sessions at Tsquared to help clients get a great workout even on recovery days. This promotes blood flow, eases stiffness, and speeds up healing.
According to Healthline, active recovery workouts such as walking, yoga, or swimming help reduce soreness, increase blood flow, and speed up recovery after intense training sessions.
Client Testimonial
“I used to skip workouts if I was sore, thinking I’d hurt myself. Troy taught me how to train smarter. Now I recover faster, stay consistent, and hit new PRs!” – Jim G.
Success Story: From Sore to Strong
One of my clients, Sarah, came in barely able to walk after her first leg day in years. Instead of telling her to stay home, we adjusted her next workout with mobility drills, light core work, and assisted squats on the Gravity machine. Within weeks, Sarah was squatting pain-free. Now she loves the challenge of training back-to-back days.
Rest vs. Results: Do You Lose Gains by Taking a Break?
Nope. Studies show that training on consecutive days versus spaced days (for example, Monday, Wednesday, and Friday) produces similar results as long as total weekly volume is the same.
So if you’re really sore, a day off isn’t the end of the world. If you’re chasing consistency, showing up and doing something is almost always better than skipping entirely.
Final Takeaway
Soreness is normal, but it’s not the boss of you. The key is listening to your body without letting DOMS derail your progress. Mix in active recovery, modify your workouts, and stay consistent. The real gains come from showing up, week after week.
Call to Action
If you’re tired of guesswork and want a program that balances intensity and recovery perfectly, book your first FREE session with a personal trainer in Vancouver today.
📍 Check out our studio inside the Sandman Hotel: maps.app.goo.gl/GihpYEqnM8uUi5CC9
