Mine varied during the two years I was on pellets. I usually took at least a couple of days off. Obviously if you are doing heavy squats or dead lifts you will want to wait a bit longer. It seemed that there were times when there was almost no discomfort and little bruising while other times it was more significant. I do not believe there is, nor should there be, a hard and fast rule. Just let common sense be your guide and you should be fine.