Why Am I So Sore? Understanding DOMS and What To Do About It

If you’ve recently started training, returned after some time away, or pushed yourself in a way your body isn’t used to, you might have noticed something frustrating:

You felt fine after the session… then woke up very sore a day or two later.

This feeling is extremely common, and it has a name: DOMS.

DOMS is not a sign that something has gone wrong. In most cases, it’s a normal and expected part of your body adapting to training.

What Is DOMS?

DOMS stands for Delayed Onset Muscle Soreness.

As the name suggests, this type of soreness doesn’t show up straight away. Instead, it usually:

• Begins 12–48 hours after exercise

• Feels like muscle stiffness, tenderness, or aching

• Makes everyday movements like stairs, sitting down, or reaching overhead feel harder than usual.

  
  

DOMS most often occurs when:

• You’re new to training

• You’ve returned after a break

• You’ve increased training volume or intensity

• You’ve introduced movements your body isn’t familiar with yet

  
  

This is why many people experience the most soreness during the first few weeks of training.

Why Does DOMS Happen?

When you train, particularly during strength or resistance-based workouts, your muscles are placed under stress they may not be accustomed to. This creates very small, microscopic disruptions in the muscle tissue. That might sound concerning, but it’s actually a normal and necessary part of the process.

Your body responds by:

1. Repairing the muscle tissue

2. Making it stronger and more resilient

3. Preparing you to handle that same workload more efficiently next time

   
   

The soreness you feel is part of this adaptation process, not an injury and not damage in the traditional sense.

Over time, as your body adapts to regular training, this response becomes much smaller. That’s why DOMS usually reduces significantly after the initial adjustment period.

Is DOMS a Good Thing?

DOMS is common, but it isn't the goal.

Being sore does not mean:

• You had a “better” workout

• You’re progressing faster

• You need to push harder next time

  
  

In fact, constant or extreme soreness can be a sign that recovery isn’t keeping up with training demands. Progress comes from consistent, well-managed training, not from chasing soreness. As your body adapts, you’ll often find that you can train harder and more frequently while feeling less sore overall.

How Long Does DOMS Last?

For most people, DOMS:

• Peaks within 24–72 hours

• Gradually improves each day after that

  
  

In some cases, especially for new trainees or after a big increase in workload, soreness may linger a little longer. This is still normal, as long as it is improving over time.

If soreness feels sharp, sudden, or is getting worse rather than better, that’s a sign to speak with your coach.

What Should You Do When You Have DOMS?

1. Keep Moving (Within Reason)!

Light movement can actually help reduce soreness by increasing blood flow to the muscles. This should be completed by:

• Walking

• Gentle cycling

• Light mobility work

• Attending your next session at a reduced intensity

  
  

Completely stopping all movement limits fresh blood from circulating through sore muscles, which can prolong soreness or even keep the stiffness feeling worse.

2. Prioritise Sleep, Food, and Hydration

Recovery doesn’t just happen in the gym. Make sure you:

• Stay well hydrated

• Eat enough food, particularly protein

• Avoid drastic under-eating when training is new

• Aim for consistent, quality sleep

  
  

These factors play a huge role in how quickly your body adapts and recovers.

3. Modify Your Training, Don't Avoid It

We always design sessions with intensity as a priority. A trainee’s performance at their peak will be very different from when they’re dealing with DOMS. It’s okay to:

• Use lighter weights

• Reduce range of motion

• Slow the tempo

• Choose alternative exercises

  
  

Your coaches are prepared for this and will help you make adjustments as needed. The aim is to stick to the routine, which will bring the best results in the long run.

What Should You Avoid?

When experiencing DOMS:

1. Don’t push through sharp or joint pain

2. Don’t panic or assume something is wrong

3. Don’t compare your soreness to others

4. Don’t feel like you need to “earn” your workout

   
   

Everyone adapts at different speeds, and soreness varies from person to person.

When Should You Speak To a Coach?

You should always feel comfortable checking in with a coach, especially if:

• Pain is sharp or localised to a joint

• You notice swelling, bruising, or loss of function

• Soreness isn’t improving after several days

• You’re unsure how to modify your next session

  
  

Early communication helps us guide you properly and keep you progressing safely.

To Finish

Most confident, capable trainees you see training regularly have been exactly where you are now. Feeling sore doesn’t mean you’re unfit, behind, or not cut out for training. It means your body is learning, adapting, and building resilience; it is a part of improving strength.

DOMS passes. Strength builds. Confidence follows.

Most importantly, you’re never in this alone, our coaches are here to support and guide you every step of the way.