If you have just started exercising — or tried a new workout — and woke up a day or two later barely able to walk down the stairs, you have met delayed-onset muscle soreness, usually called DOMS. It is very common, it is usually harmless, and it gets much milder as your body adapts. It is also one of the main reasons beginners give up, so it is worth understanding.
What DOMS is
DOMS is the stiffness and tenderness you feel in muscles after unfamiliar or harder-than-usual exercise. It typically:
- starts 12 to 24 hours after the workout,
- peaks around 24 to 72 hours,
- fades within a few days.
It is linked to small amounts of muscle damage and the repair process that follows, especially from "lowering" movements such as the down phase of a squat or walking downhill. It is not caused by lactic acid, which clears within an hour or so of exercise.
Does soreness mean the workout worked?
No. Soreness mostly tells you the exercise was new or more than you are used to. Experienced athletes do very effective sessions without getting sore. If you are very sore after every workout, you are probably increasing the load too quickly. The goal is to feel like you worked, not to be unable to move.
Why it gets better
After a session or two of the same kind of exercise, your muscles adapt and soreness from that exercise is much smaller. This is called the repeated bout effect. It is a good reason to repeat the same simple routine for a few weeks when starting out, rather than doing something new every day.
What helps
There is no magic cure, but these can make it more comfortable:
- Gentle movement. An easy walk, light cycling or the same exercises at very low effort usually feel better than lying still.
- Sleep. Most repair happens while you sleep.
- Eating enough, including some protein, and drinking water.
- Massage or a foam roller may ease the feeling for some people.
- Time. It will go away on its own.
If you are quite sore, train a different body part, go for a walk, or keep the next session light. You do not need to skip activity altogether.
How to avoid getting very sore
- Start with fewer rounds than you think you can do. The 4-week plan starts with 10 minutes for this reason.
- Increase one thing at a time — rounds, or work time, or difficulty.
- Do a proper warm-up.
- Be careful with lots of jumping, lunges and downhill running early on — they cause more soreness.
When it is not just soreness
Stop and get medical advice if you notice any of these:
- Sharp or sudden pain during exercise, or pain in a joint rather than a muscle.
- Pain that keeps getting worse after three days, or lasts more than a week.
- Significant swelling, bruising, or a limb you cannot move or put weight on.
- Dark brown or cola-coloured urine, especially with severe muscle pain and weakness after a very hard session. This can be a sign of a serious condition called rhabdomyolysis and needs urgent medical attention.
- Chest pain, shortness of breath at rest, or dizziness.
This article is general information and not a substitute for advice from a doctor or physiotherapist.
The takeaway
Some soreness when you start is normal and temporary. Plan for it: keep the first sessions small, move gently on sore days, and repeat the same routine so your body can adapt. Read how to start working out for a first-month approach that keeps soreness manageable.