Soreness Rules for Exercise

The soreness rules are a great way to know when to push yourself and when to take a step back. See below for how to self-adjust your home program and when in doubt, ask your healthcare provider for guidance.

No soreness

• Advance to next level or continue progress as instructed by your healthcare provider

Soreness during warmup that goes away

• Stay at current level

Soreness the day after session (not muscular)

• Take one day off and stay at current level

Soreness during warmup that goes away but returns during the session

• Take two days off and drop down a level in difficulty by reducing load or repetition

Soreness during warmup that continues

• Take two days off and drop down a level in difficulty by reducing load or repetition