how many rest days after lifting weights ? DOMS?

Question

Hi! I’m new to lifting weights. It is Friday morning & I lifted weights Tuesday morning. I’m still a little sore . I read that it’s normal for DOMS to last 3-5 days especially for newbies. But when can I really hit those same muscles again ?? 
Can you hit the same muscles again before DOMS is over ? I understand not lifting weights again when the soreness is really bad, but what about when it’s day 3 and soreness is there but MINIMAL? Safe to hit weights again, or wait until soreness completely gone to zero?

. · Accepted Answer

It's recommended not to work the same muscle group(s) 2 days in a row, so if you skip a day that would give you at least 48 hrs in between workouts for a particular muscle group. If you are experiencing severe soreness, wait longer (there's no point in tearing up that tissue even more), and back off some. If the soreness is 'really bad' then you were likely working out beyond your body's ability and you risk injury. 
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Yes, you can workout again even if you are sore, but if you're REALLY sore wait. Listen to your body. Also, stretching and hydrating well after your workout may help reduce soreness after your workout. Also, a warm bath with Epsom salt (or a warm compress over the sore area) can also help with muscle soreness. 
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Yes, it's safe to workout if the muscle soreness is minimal, and you've skipped at least 1 day of working that muscle group (so Thurs would've been acceptable to work those same muscles, provided you weren't still extremely sore).

Anonymous · Answer

Wait until the soreness will not affect your workout. It doesn't need to be completely gone.

? · Answer

Usually a muscle needs a day of rest.

Anonymous · Answer

Most experienced people alternate day by doing upper body one day and lower the next.

how many rest days after lifting weights ? DOMS?

4 Answers