Sore but Still Want to Work Out? Here’s What I’m Doing About It

After an Easter break packed with movement, four days at the gym, 10 group exercise classes, and a total of 6,218 calories burned, I’m feeling it. My legs are stiff, my shoulders ache, and my triceps are reminding me that yes, I did push myself a little further this weekend. But when you’re in the flow, especially as part of a challenge like my 50 in 50, taking a break can feel harder than powering through.

So what do you do when your muscles are sore, but your motivation is still high? Here’s how I’m managing it, and how you can too. Here’s how to exercise safely when your body is still recovering, and why movement might be exactly what you need.

Soreness Isn’t a Setback

The ache I’m feeling this Bank Holiday Monday is classic DOMS or delayed onset muscle soreness. It’s that post-workout tenderness that sets in a day or two after exercise, especially if you’ve ramped up intensity (like, say, packing in 10 classes over Easter!).

It’s important to listen to your body and recognise the difference between healthy soreness and warning signs like sharp pain or joint discomfort. One signals growth; the other might need rest and attention.

Active Recovery Is My Secret Weapon

I’ll be honest, I’m not great at sitting still. But recovery doesn’t have to mean staying on the sofa with a hot water bottle (although sometimes that helps too). On sore days, I turn to active recovery: gentle movement that keeps the blood flowing and supports muscle repair.

My favourite recovery go-tos:

• A 20 to 30 minute walk outside
• Low-impact stretching (especially hips and hamstrings after Ignite)
• Rhythm or a swim
• Foam rolling while watching TV in the evening

These keep me moving, reduce soreness, and help me stay mentally connected to my fitness goals, even when I’m not going full on.

Rotate Muscle Groups to Train Smart

After four consecutive days of training, I’m not hitting the same muscles twice in a row. If my lower body is feeling it after squats and spin, I shift focus to my arms or core instead. This is a great way to keep your workout rhythm without overloading fatigued muscles.

This week’s example:

• Monday: Lower body burn with weights in the gym
• Tuesday: Upper-body strength with weights
• Wednesday: Rest and recovery and a walk
• Thursday: Core blast, cycle in Rhythm and Zumba
• Friday: Ok, so it was supposed to be rest and recovery, but it turned into a full on shoulder workout and then cycling
• Saturday: Full-on with Body Pump, Ignite and Blaze
• Sunday: HIIT and Rhythm (spin)

Your body gets time to recover, and you stay consistent.

Lower the Intensity, Not the Intention

You don’t have to skip a session entirely. Some days, I swap my usual weights for a Zumba or spin class or do slower, more controlled reps. Reducing intensity doesn’t mean reducing effort, it’s a sign of training with awareness.

On sore days, I:

• Cut my reps or sets in half
• Skip high-impact moves (like jumps or burpees)
• Extend my warm-up and cool-down
• Add in mindful breathing to reduce tension

It’s still a workout, but one that respects where my body’s at.

Hydration, Food, and Sleep: The Real Recovery

Burning over 6,000 calories means my body is working hard behind the scenes to repair and rebuild. That means recovery starts in the kitchen and continues in bed.

I’m making sure I:

• Stay hydrated, especially after sweaty sessions
• Eat enough protein to support muscle repair
• Include carbs for energy and recovery
• Prioritise sleep (even if it means saying no to late-night scrolling)

Recovery isn’t passive. It’s just as intentional as training.

A Gentle Reminder: Rest Is Productive

Sometimes, I need to remind myself that rest isn’t slacking – it’s strategy. Taking a full rest day doesn’t derail progress. It protects it. So if your soreness is more than just a twinge, if it’s sharp, persistent, or affecting your movement, it’s OK to hit pause. You’re not losing momentum. You’re fuelling the next phase.

Final Thoughts

This Easter break reminded me how powerful movement can be, but also how important it is to recover with intention. If you’re chasing a goal like a 50 in 50 Challenge, or just trying to be consistent with your workouts, know that soreness is a sign of effort, but not a reason to stop. Keep moving. Just move with kindness.

Have you ever trained through soreness, or taken a recovery day that surprised you with how good it felt? Let me know in the comments or share your recovery rituals with me over on Instagram @ofsaffronandcyrus.