DOMS, or Delayed Onset Muscle Soreness, is the dull muscle ache you might feel 24–48 hours after a workout, especially if it was new or intense. It’s usually localised to the muscles worked and comes with stiffness, tightness, and tenderness.
What causes DOMS?
DOMS is caused by tiny tears in muscle fibres (myofibril strains). As Schoenfeld & Contreras (2013) explain, it likely stems from inflammation in connective tissue, which sensitises pain receptors.
DOMS is most common after exercises that emphasise the eccentric phase—the part where muscles lengthen under tension (e.g. lowering a weight).
Is soreness a sign of a good workout?
No. DOMS is not a reliable indicator of muscle growth (hypertrophy), workout quality, or recovery. You can still build muscle without feeling sore, and yes—you can train with mild DOMS!
Why am I sore?
DOMS usually comes from a new training stimulus or a big jump in volume. Over time, as your body adapts, soreness tends to decrease—especially with consistent, high-frequency training (Gomes et al., 2018)
Tips to Minimise DOMS
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Start slow and gradually increase intensity.
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Stick to the 10% rule for weekly volume increases.
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Allow 48+ hours rest between training the same muscle group.
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Get 7–9 hours of sleep for optimal recovery.
Final Take
Don’t fall into the trap of thinking DOMS = progress. While it can be a sign your body is responding to a new challenge, you don’t need to feel sore to grow muscle or get stronger. In fact, chasing soreness can sometimes lead to overtraining or poor recovery habits.
Mild DOMS from time to time—especially when increasing training volume—is normal and can signal adaptation. But the real drivers of progress are consistent training, gradual overload, quality nutrition, and recovery.
Important: If your pain is sharp, constant, present at rest, or affects daily movement, it likely isn’t DOMS. In that case, check in with a Physiotherapist or GP to rule out injury.
