skip workout when sore

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The Potentially Valid Excuse: You're Still Sore from Your Last Workout

You should absolutely skip your workout if: It's bad enough to make everyday movements difficult, such as sitting down or getting out of bed in the morning.
The reason: Exercising with incredibly sore muscles is uncomfortable, but that's not the main factor here. "That level of soreness limits your range of motion, changing the way you move and increasing your risk for injury," says Matthews.
When you can exercise again: Once your muscles reach the good kind of sore, where it actually feels a little better when you move, and basic movements are no longer painful.