Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Soreness is normal, to a point
Delayed soreness a day or two after training is expected when the movement is new. It fades as your body adapts, usually within a few sessions. Gentle movement, sleep, food and hydration all help it settle. Sharp or one-sided pain, though, is different and worth resting and checking.
Build recovery into your week
Leave a day between hard sessions for the same muscle group, sleep well, and do not chase soreness as a sign of progress. A recovery massage now and then can ease tired muscles and keep you comfortable, especially in the early weeks when everything is new and tight.
Key takeaways
- Early soreness is normal and fades as you adapt
- Leave a day between hard sessions for the same muscles
- Sleep, food and hydration drive recovery
- Rest and check sharp or one-sided pain
Frequently asked questions
Should I train if I am still sore?
Light movement is fine and often helps. Avoid loading very sore muscles hard again until they recover, and rest sharp or one-sided pain.
Do I need a massage as a beginner?
Not essential, but a recovery session can ease the tightness of the early weeks. Sleep, food and rest days do most of the work.