Help! Working out when sore?

i usually go ahead if it's just the kind of puffy tenderness that feels great when you press on it, like a bruise. that's just delayed-onset soreness.

i'm more cautious if there's anything in among there that feels sharper and more like actual pain. it doesn't mean to me that i can't lift, but i do mark it as a probable small strain and treat it more carefully.

Depends on how sore you are I guess...I'm personally not a 0 to all of the exercise overnight kind of guy. I came back from an injury that kept me sidelined for about 15 weeks just a few weeks ago and eased myself into things...I was so sore from lifting again that I only went for walks on the days after I lifted...I also got in two short rides.

This is week three for me and really the first week that I'm just back to full speed though I lost quite a bit of my fitness over those 4 months or so.

The worst thing you could do though is nothing...moving around will help with the DOMs, even if it's just a nice long walk.

As long as I'm not intensively working the same muscle groups and am not so sore I can barely move even after warming up a bit I just go ahead and get my workout in. I find it helps with the soreness, even if only for the duration of the workout!

If you're very very sore then a walk or some yoga might be a gentler bet.