Here is a scenario that is often encountered when getting into HIIT and weightlifting, it hurts!

Hey guys, i’ve found your site extremely helpful. I’m going to begin interval training soon. But i’ve been resistance training for quite awhile and im sore on my “off days.” But i’ve been told to do the interval ttraining on my off days. Would it be okay to still be sprinting when sore?

I also imagine i wouldn’t been sprinting my full potential because of the soreness, so i probably wouldnt be reaping as many benefits as if i had done it without being sore. Thank you in advance!

The DOMS (Delayed Onset Muscle Soreness) you are experiencing will cause a loss of strength and therefore as you say you won’t be able to perform at your peak for HIIT.

Doing your HIIT on your weightlifting days will also prevent you from performing at peak as your muscles are tired from the resistance training, and if you chose to do HIIT first then your strength gains from resistance training will be reduced.

You’re best bet is to make sure you are doing a very comprehensive warm up and stretching routine before all exercise, this way you will lessen the effects of DOMS and you will be able to perform at peak on all days.

There has been lots of debate in the past as to whether or not training while experiencing DOMS is beneficial or not. Some say that you should allow your muscles to recover, others say the pain is a sign that your muscles are being worked and therefore will repair stronger (and bigger) than ever, and some even say that doing the exercise that caused DOMS in the first place is also the best cure!

My position is don’t let a little soreness get in the way of a good workout! DOMS is often a convienient excuse for unmotivated fitness seekers. However, if you haven’t warmed up, stretched and cooled down and you find you have a severe case of DOMS, rest is a good idea.

Make sure you are having a few rest days though, as over training will cause you to plateau and lose motivation.

Further Reading:

DOMS at Wikipedia
Warming Up and Cooling Down
Stretching Chart