What Every Beginner Needs to Know About DOMS & Recovery

DOMS (Delayed Onset Muscle Soreness) is common but often misunderstood. Learn how to recover smarter, avoid injury, and stay on track with your fitness goals.

What Is DOMS? (Delayed Onset Muscle Soreness)

Delayed Onset Muscle Soreness, or DOMS, refers to the muscle stiffness, tenderness, and reduced range of motion that typically peaks 24 to 72 hours after a workout.

It’s most common when:

  • You’re new to exercise
  • You introduce new movements
  • You increase workout intensity or volume
  • You perform eccentric movements (lowering a weight under control)

DOMS is caused by microscopic tears in your muscle fibres, triggering an inflammatory response as your body begins repairing and strengthening the tissue. This is part of normal muscular adaptation — your body says, “That was tough, let’s rebuild stronger.”

Why Does DOMS Happen (and When Should You Expect It)?

DOMS is often misunderstood as “lactic acid buildup,” but that’s outdated science. Here’s what actually happens:

  • During eccentric loading (like lowering into a squat), the muscle undergoes small mechanical stress and tearing.
  • This leads to inflammation, fluid shifts, and stimulation of pain receptors.
  • It takes time for the body to react, which is why DOMS peaks 1–3 days later.

Common DOMS signs include:

  • Tenderness to touch
  • Stiffness, especially in the morning
  • Mild swelling
  • Temporary decrease in strength or range of motion

The good news: DOMS usually resolves on its own in a few days, and your muscles come back stronger.

Is Soreness Necessary for Progress?

Short answer: no.

You don’t need to feel sore to make gains. You can absolutely progress without extreme soreness, and chasing it can lead to overtraining or injury. DOMS simply means your body is adapting to something new — once adapted, you may feel less sore, but still make progress.

How to Recover from DOMS (and Train Smart)

Recovery isn’t just about resting on the couch — it’s about supporting your body so it can repair effectively.

  • Stay Active (Gentle Movement) – Light activity increases blood flow and helps deliver nutrients to sore muscles.
  • Prioritise Sleep – Your body releases growth hormone and performs cellular repairs during deep sleep; aim for 7–9 hours nightly.
  • Hydrate and Eat Well – Water and nutrients, especially protein, provide the building blocks for muscle repair.
  • Use Recovery Tools – Foam rolling, gentle massages, or warm baths can help reduce perceived soreness.
  • Train with Adjustments – You can still work out when sore, but reduce intensity or focus on different muscle groups.

Important: Sharp or joint pain is NOT DOMS. If you experience this, rest and seek professional advice.

How to Reduce DOMS in the Future

You can’t eliminate soreness completely, but you can reduce its intensity by:

  • Warming up properly before workouts
  • Progressing training gradually
  • Including regular mobility and stretching work
  • Cooling down post-workout with light activity
  • Incorporating deload weeks every 4–8 weeks

Remember: more is not always better. Smart, consistent training matters more than pushing past your limits every time.

The Bottom Line

DOMS is a normal, temporary part of progressing in the gym — but it’s not the only sign of an effective workout. With proper recovery, you can train consistently, avoid injury, and keep moving toward your fitness goals.

So next time you wake up sore, don’t panic — hydrate, move, sleep, and get ready to come back stronger.

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