Delayed onset muscle soreness (DOMS) is a familiar experience for anyone who exercises. That achy, stiff feeling that kicks in 12–72 hours after a challenging workout isn’t dangerous, but it does raise the question: should you push through the pain, or take a rest day? Experts agree that mild soreness is usually no barrier to training, but understanding why muscles get sore – and how to listen to your body – is crucial for avoiding injury and maximizing progress.
Why Muscles Get Sore: The Science of DOMS
Resistance training, whether with weights, bands, or bodyweight, creates microscopic tears in muscle fibers. This triggers an inflammatory response as your body repairs and strengthens those tissues. This is normal, healthy, and the key to muscle growth. The sensation we call DOMS isn’t caused by lactic acid buildup (which dissipates quickly after exercise) but by this repair process.
The intensity and novelty of your workouts heavily influence DOMS. New exercises, increased weight, or movements with a lot of eccentric loading (like lowering into a squat) are prime triggers. The pain typically peaks 24–72 hours after exercise, then gradually subsides.
Training Through Soreness: A Practical Guide
The experts generally agree on a simple scale:
- Soreness 0-3/10: Proceed with your regular workout. Mild soreness is a sign your muscles are responding to the stimulus, and warm-up movement will likely alleviate it.
- Soreness 4-7/10: Modify your training. Reduce intensity, switch to lighter weights, or focus on muscle groups that aren’t affected. This is a time for active recovery, not pushing through pain.
- Soreness 8-10/10: Prioritize rest. At this level, the benefits of training are outweighed by the risk of underperformance and injury. Complete rest, light cardio, or mobility work are best.
The key is movement. If your legs are sore after squats, don’t avoid exercise entirely; do an upper body workout instead. Splitting your training allows for targeted recovery.
Distinguishing Soreness from Injury
It’s crucial to differentiate between normal DOMS and actual pain. Soreness tends to improve with warm-up, affects both sides of the body equally, and feels like a dull ache. Sharp, localized pain that worsens with activity is a red flag. If you suspect an injury, rest and consult a medical professional. If you’re unsure, give it a couple of days. If the soreness responds well to rest, it’s likely DOMS; if it persists or worsens, seek medical advice.
Beyond Rest: Optimizing Recovery
Rest is vital, but recovery goes deeper.
- Sleep: Aim for 8+ hours of quality sleep to reduce muscle soreness and prevent it from worsening.
- Nutrition: Consume 20-30 grams of protein and 3-4 times that amount of complex carbs post-workout to fuel muscle repair. Hydration is also key.
- Active Recovery: Gentle movement, dynamic stretching, foam rolling, or massage can increase blood flow and temporarily alleviate soreness.
- Heat Therapy: Saunas, hot baths, or heating pads can dilate blood vessels and reduce inflammation.
Ultimately, listening to your body is the most effective strategy. A rest day isn’t a setback; it’s a necessary component of progress. It allows muscles to rebuild, strengthen, and adapt, leading to better results in the long run.
