Key facts
- Peaks 24–72 hours after training.
- Caused by micro-damage from new or hard training.
- Not a reliable measure of a workout's effectiveness.
- Eases with light movement and time.
DOMS is the achy, tender feeling you get a day or two after a tough or unfamiliar session, especially one with lots of eccentric (lowering) work. It's caused by micro-damage and inflammation in the muscle fibres as they adapt — a normal part of training, not an injury.
A common myth is that soreness measures how good a workout was. It doesn't: you can grow well with little soreness, and being very sore doesn't mean more growth. DOMS also fades as your body adapts to a movement (the 'repeated bout effect'). Light activity, sleep, and time help it pass.
Frequently asked questions
Is soreness a sign of a good workout?
No. DOMS reflects novelty and eccentric stress, not effectiveness. You can build muscle with minimal soreness, and being very sore doesn't mean you grew more.
How do I relieve DOMS?
Light movement, gentle stretching or foam rolling, good sleep, adequate protein, and time. Soreness fades on its own as the muscle recovers and adapts.
Get the app