Should I lift if my biceps are sore?

Author: Dr. Coty Heller  |  Last update: Saturday, September 6, 2025

"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.

Should I workout if my biceps are sore?

Should you still work out if you're really sore? The short answer, no. Those muscles are still recovering, so if you hammer them with more exercise, it's just gonna make them more sore. Taking rest. days is just as important as the workout itself. And no running or doing sprints is not arresting.

Is it okay to lift weights with sore arms?

While it's generally safe to train with mild to moderate soreness, severe soreness might require additional rest. Training with mild soreness does not usually hinder muscle growth; in fact, it can help improve blood flow and aid in recovery.

Is it OK to lift with sore muscles?

Your muscles are weaker when healing from DOMS, so working through the pain won't earn you any strength gains, and may delay healing. The use of lighter weights, stretching, and massage have also been shown to be of little help.

Does bicep soreness mean growth?

Believe it or not, soreness isn't synonymous with building muscle. “You do not have to have muscle soreness to build muscle or increase your fitness level,” says Vardiman. You might feel tight or tired, but not particularly sore after you work out.

Should I Workout When I’m Sore?

Should I wait until my muscles aren't sore to work out again?

Hardwick says it's perfectly safe to exercise through the pain, though it's probably best to avoid the same movements that caused DOMS last time. “If you have this muscle soreness, don't do the same thing you did before,” Hardwick says. “Wait a couple of days before you go back to doing it.”

How long will my biceps be sore?

Sore muscles after exercise

It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual. Usually your muscles will stop aching in 2 to 5 days and you won't need any medical attention. You should be able to ease symptoms yourself.

Should I push through soreness?

If you do try to push through extreme soreness, that could mess with the recovery process, undercutting the work you put in. “The recovery from the workout is [when] the protein synthesis actually takes place and you start to build muscle and build strength,” Richey adds.

How do you know your muscles are growing?

The first sign that you're building muscle may be an increase in body weight. The number on the scale goes up because muscle tissue is denser and heavier than fat. Therefore, it takes up less space for the same amount of weight.

How many rest days a week?

But most people should aim for 1 to 3 rest days per week. You can use your rest days to support recovery by doing light exercise and working on mobility. Your workout schedule may not always go as planned. So listen to your body and take a rest day when you feel depleted or have unusual aches and pains.

Is lifting weights for 20 minutes good?

You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

How sore is too sore?

Soreness is considered normal if it occurs between 24-72 hours after a workout, and if it does not prevent you from completing normal daily activities. If it lasts longer than this, or is so intense that it prevents you from functioning normally, it could be a sign of significant damage.

Should you go heavy on arm day?

Your entrée: big lifts. “Major exercises, like bench presses, pullups, and rows, will play a huge role in building your arms,” says David Otey, C.S.C.S., an MH advisor and the author of the just-released book 90-Day Transformation Challenge: Arms. “Lifting heavy helps push your body to grow.

What to do if bicep is really sore?

Management and Treatment
  1. Cold packs. Cold packs or ice can help reduce swelling and pain.
  2. Nonsteroidal anti-inflammatory drugs (NSAIDs). Medications like aspirin or ibuprofen can help relieve swelling and pain.
  3. Rest. ...
  4. Physical therapy. ...
  5. Steroid injections.

Should I do push ups if my biceps are sore?

Push-ups involve lifting your body weight with your arms, leading to more inflammation and pain. Even once you feel you're recovering, we'd recommend starting with gentle wall pushups, followed by pushups off your knees only when you feel comfortable that it won't cause pain.

Should you stretch sore biceps?

In order to decrease the tension in your muscles, it is important you stretch out your biceps. It will also help ease your pain and it can be used as a warmup exercise.

Which muscle grows the fastest?

Muscle Groups That Grow Fast
  • Leg Muscles (Quadriceps and Hamstrings):
  • Back Muscles (Latissimus Dorsi and Trapezius):
  • Chest Muscles (Pectoralis Major):
  • Shoulder Muscles (Deltoids):
  • Arm Muscles (Biceps and Triceps):

Do muscles grow on rest days?

Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.

How many times a week should I workout?

do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. spread exercise evenly over 4 to 5 days a week, or every day. reduce time spent sitting or lying down and break up long periods of not moving with some activity.

How to speed muscle recovery?

POST-WORKOUT RECOVERY: 7 TIPS TO RECOVER QUICKER
  1. STRETCH AND FOAM ROLL. After cooling down, static stretches and foam rolling are helpful exercises to loosen the muscles and help prevent soreness. ...
  2. HYDRATE. Hydration is always a priority before, during and after a workout. ...
  3. KEEP MOVING. ...
  4. GET PLENTY OF SLEEP. ...
  5. GET A MASSAGE.

Does being sore mean muscle growth?

Yes and no. Post-workout soreness does mean that your workout was challenging enough. Muscle soreness does tell you that you have incurred some degree of muscle damage, which we know is vital for muscle growth. However, muscle soreness doesn't reflect the extent of muscle damage that results from your workout.

Should I workout my biceps if they are sore?

It is generally safe to work out when sore. However, overtraining can lead to muscle damage or injury. Generally, soreness due to exercising is not a cause for concern, and people can often continue doing physical activity.

Should I lift if I'm still sore?

Exercising When Your Body Is Sore

For those trying to get in shape or lose weight through exercise, there's no need to worry. If you're experiencing muscle soreness, you may need only two or three days of rest. Another option is to alternate your workouts to avoid overusing certain muscle groups.

How long does it take to build decent biceps?

Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!

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