If you did a ton of bicep curls yesterday, you may not want to do the same thing today. However, you should still work out! Instead of focusing on building muscle by creating micro-tears, focus on improving circulation by doing some cardio: running, swimming or using the exercise bike.
You actually do need 24 to 48 hours of rest to alleviate sore muscles. However, this doesn’t mean vegging out! What it means is that you should give the muscles you worked yesterday a break while working out a different part of your body—alternatingbetween arm work outs and leg work outs, for example.
Reduce muscle soreness by eating a high-protein snack right after your work out, such as a hardboiled egg or a protein shake.
For those days when everything hurts, do some yoga to stretch your muscles, rev up your circulation and re-center your mind.