Soreness—Push Through or Rest?

We’ve all been there—fired up by a random surge of motivation, ready to crush our goals. Then, after one intense session of lifting or stretching, BAM—soreness hits.

So, do we push through or rest?

The key is balancing recovery with consistent progress. Here are two solid approaches (using stretching as an example, but this applies to lifting too! ):

Extended Preparation:

Instead of jumping straight into your usual routine, warm up 2-3x longer at a lower intensity. Ease into movement until you feel that buttery loose sensation—then hit your actual stretches with proper intensity. This keeps you moving while minimizing soreness.

Rest, Then Go Hard:

Take a break—nap, eat, or watch a movie. Recover fully. But next session? Go all in. Add an extra set, hold stretches longer, or throw in another exercise. Just don’t overdo it—challenge yourself without injury.

Neither approach is better, but I lean toward extended preparation—it helps build consistency. Either way, remember: some soreness means progress.

So circling back to the original question: Is stretching while you’re sore okay?

Yes, but remember, if you're sore, listen to your body and take the best approach that works for you.

Written by David Thurin
Edited by Lisa McNeil

Lisa approved flexibility course by Movement by David