If you're sore

White said you should take anywhere from three to five days off to recover from extreme muscle soreness, which first-time exercisers are especially prone to.

"If they are starting off and they're beginners or they haven't worked out for a while that soreness can last quite a long time," White said. "Or if they work the muscle a little bit differently it can be sorer than usual."

The difference between extreme soreness and regular soreness is when you feel it. According to the American College of Sports Medicine, delayed onset muscle soreness (DOMS) develops 12 to 24 hours after the exercise, while acute soreness happens during the actual activity.

If you're feeling sore days after your workout, you should take a rest or recovery day. Fried recommends foam rolling and stretching, or going for a light walk.

"Rest is equally as important as the time you spend in the gym, so don't let your hard work go to waste by overdoing it," she said. "If you can't walk up the stairs or pull your hoodie on without wincing, it might be time to give those poor muscles some rest and recovery time."

[Photo via @drinkapres]

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