WORLD OF HALM ARTICLES
HEALTH & FITNESS
UNDERSTANDING MUSCLE SOARNESS
Muscle soreness after a workout:
Most people experience Muscle soreness at some point after a workout, especially when trying something new, increasing intensity, or returning after time off. The technical name for this sensation is Delayed Onset Muscle Soreness (DOMS), a normal, temporary response to physical activity.
But while soreness is common, it’s often misunderstood. Many people associate it with how “hard” or“effective” a workout was but it isn’t the indicator of a good workout.
What Is DOMS?
DOMS typically appears 24 to 48 hours after exercise, especially after strength training, eccentric movements (lowering weights), or a new exercise. It’s caused by microscopic muscle fibre damage, which the body repairs and rebuilds stronger over time.
Contrary to what some believe, DOMS is not an indication of injury, nor is it something to avoid entirely. It’s simply a sign that your muscles are adapting to a new or increased challenge.
Why It Happens:
Muscle soreness is more likely in these scenarios:
- Starting a new training program or movement
- Increasing weight, reps, or training volume
- Returning after a break
- Introducing new stimuli (tempo changes, range of motion, or intensity)
These changes create stress that your body isn’t yet used to, and soreness is part of that short-term adaptation process.
Do You Need to Feel Sore to Make Progress?
No - while DOMS can be a sign that your muscles were challenged in a new way, it’s not a reliable indicator of workout quality or effectiveness. In fact, consistently chasing soreness can lead to overtraining, poor recovery, and even setbacks.
Progress is better measured by:
● Strength or performance improvements
● Increased energy and endurance
● Better movement quality
● Consistency over time
●How you feel and function day to day
As your body adapts and your training becomes more consistent, you may feel less sore, and that’s a good thing. It means your recovery is improving, and your body is becoming more efficient.
How to Manage Soreness
When soreness does occur, there are ways to ease it and stay on track:
Keep moving: Gently activity, mobility work, or walking can help
• Stay hydrated: Dehydration can increase soreness
• Fuel well: Adequate protein and nutrients support muscle repair
• Sleep: Recovery happens when you rest, don’t underestimate it
• Communicate: If soreness feels excessive, speak with your trainer so the following session can be temporarily adapted
DOMS usually feels like a dull, achy tightness or tenderness in the muscles after training. You may notice some stiffness or sensitivity when moving, stretching, or sitting down and standing up for a few days.
The Bottom Line
Muscle soreness is one part of the training experience, not the goal of it. Feeling sore can be a natural response to new or challenging activity, but it’s not something you need to feel every session to know you're making progress.
At HALM we build tailored programs designed to challenge you appropriately and progressively, so your body has time to adapt, strengthen, and thrive. One of the best signs of effective training is being able to train consistently, recover well, and feel capable, not crushed, after your workouts.
End of Article.
