If you’ve ever started a new workout program, tried squats for the first time, or gone “all out” on a Monday only to wake up Tuesday barely able to sit on the toilet… congratulations, you’ve met DOMS.
That deep, aching stiffness that hits 24–48 hours later isn’t lactic acid (that’s an old myth), and it’s not proof that you “killed it” in the gym. It’s your muscles throwing a tiny tantrum because you gave them a brand-new challenge they weren’t prepared for.
Here’s everything you need to know so you can train hard without spending five days hobbling around like a broken robot.
What Actually Causes DOMS?
When you lift weights (especially during the eccentric/lowering phase), you create microscopic damage in the muscle fibers. Your body responds with inflammation while it repairs that damage — stronger than before. That repair process = soreness.
Key triggers:
- Completely new exercises (hello, first-time doing squats, lunges or deadlifts)
- Big jumps in volume or intensity
- Returning to training after a long break
- Exercises with a long eccentric component or pauses
Is Soreness Good, Bad, or Meaningless?
- Mild soreness → totally normal, harmless, and for some people even satisfying.
- Severe, life-interrupting soreness → bad. It hurts performance, mood, and motivation.
- Zero soreness → also fine. Muscle growth happens with or without DOMS.
Bottom line: Soreness is not a reliable indicator of a good workout. Progressive overload (getting stronger over time) and proper nutrition are. Chasing soreness is like chasing a tan by sitting in the sun until you burn — unnecessary and counterproductive.
How can I reduce DOMS?
Static stretching (doesn’t reduce DOMS and may even make it worse), ice baths (recent studies show they can blunt muscle growth) or 47 supplements won’t help much to recuce DOMS. The answer is ridiculously simple: start slower than your ego wants to.rain hard, but train smart. A little soreness is part of the game and nothing to fear.
Debilitating soreness is completely avoidable with one simple rule: Always start a new program or new exercise easier than you think you need to. Do that, and you’ll build muscle faster in the long run, because you’ll actually be able to train consistently instead of spending half the month recovering from your own over-enthusiasm.The Magic of the “Repeated Bout Effect” Your muscles adapt stupidly fast. The same workout that destroyed you on Monday will often cause 50–80 % less soreness the following week, even if you use slightly heavier weight. That’s why smart lifters ease in and then ramp up quickly once adapted.
What to Do If You’re Already Crazy Sore
DOMS peaks around 24–72 hours post-workout and usually fades within 3–5 days. Beginners and anyone over ~35–40 tend to feel it more and recover slower. Active recovery e.g. light activity (a walk, easy bike, or light “pump” workout with the sore muscles) often makes it feel better. Foam rolling and massage help some people (evidence is moderate but positive). Get good sleep and eat enough protein — repair happens while you recover. Time is the only real fix. It will pass.
Final Thoughts
At the end of the day, DOMS is just your body saying, “Whoa, that was new.” It’s uncomfortable, sure, but it’s also a normal part of getting fitter and stronger. The goal isn’t to avoid soreness forever, it’s to keep it at a level that lets you keep showing up. Train smart, progress gradually, fuel your body, and remember: consistency beats the “go hard then disappear for two weeks” cycle every time.