Weekend Q&A: Will Training Through Soreness Hinder Gains or Muscle Recovery?

Should you train through soreness or will that hinder your progress?

The question we're answering is:
"I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for approx. 3 months and I’m using different methods to keep progressing (increased reps/sets, tempo, shorter rest times), and I’m definitely getting stronger. Recently I got my hands on some slightly heavier dumbbells (going up from 2 x 12.5kg to 2 x 15kg). With the increase in weight I have had some muscle soreness.

My question is, if I trained on Monday and I’m still experiencing some ‘soreness’ on Wednesday, do I just train anyway as per my programming, or is it best to wait another day to let my muscles recover? How important is it to consider soreness vs recovery? Will I hinder progress if I train when still sore? I’m not talking major/can’t move properly pain, but more like an “oooh yeah I feel that” kind of pain. I hope that makes sense!"

Find out in today's Weekend Q&A bonus episode.

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This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.

These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.

With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.

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