Myth: That pain will help you gain or improve your fitness level.
Fact: Although some muscle soreness is to be expected, you should not be sore for more than a couple days. If you are sore for more than a couple days, you most likely over did it. Workouts should be progressive and increasingly challenging, but please start slow and gradually improve. If you experience pain during an exercise you should stop the exercise and find an alternative. If the pain is consistent you should seek the advice of a doctor.
To gradual improvement,