I’m a 41 year old mother of two & Personal Fitness coach. I work one to one, in person & online with clients aged 18-80. My specialisms include pre & postnatal training, cancer rehab, pilates, & GP exercise referrals. I run fitness classes online and in person in the Suffolk Coastal area. I am also a Mental Health First aider.
So you’ve started on your fitness journey and have grown to secretly-sort-of enjoy that post workout ache that you feel in the days following your sessions. Although your sore thighs might make you groan and grumble as you tackle the stairs, it does make you feel like you’ve worked hard and achieved something, a sort of exercise badge of honour if you will! What you’re feeling is known as DOMS, which stands for Delayed Onset Muscle Soreness. But what exactly is it? And if you don’t feel it, has your workout still been effective? Let’s take a closer look…
DOMS is the muscle pain and stiffness you might feel 24-72 hours after intense exercise, especially if you’re doing a new or particularly strenuous activity, which is why you will often find yourself really sore when you are just starting out on your fitness journey. It usually reaches its peak around 48hrs after the session.
DOMS is actually caused by microscopic damage to muscle fibers and the inflammation response that follows. While this sounds pretty scary, it’s not! It isn’t permanent or serious damage, and is in fact the process by which we get stronger. In simple terms, once we put this demand on our muscles, our body realises that it’s going to need to get stronger if we’re going to keep putting it through these workouts! While DOMS can be pretty uncomfortable, it’s a natural and necessary part of the muscle-building process as your body adapts to new challenges.
So should you experience DOMS after every session?
While some people believe that soreness equates to progress, it’s essential to understand that experiencing DOMS after every workout isn’t necessarily a sign of effective training. In fact, there are several reasons why regularly suffering from DOMS may not be in your best interest.
Impaired Recovery
One of the main purposes of exercise is to stimulate muscle growth and improve overall fitness. But having DOMS too often can impede the body’s ability to recover effectively. When your muscles are constantly in a state of repair, it can be hard to maintain a consistent workout routine. Over time, this can lead to burnout and increased risk of injury, which is unlikely to help you achieve your fitness goals.
Decreased Performance
Being sore all the time can affect how you perform in your workouts. Stiff and aching muscles are less capable of producing the same level of strength and power as fully recovered muscles. This means that if you’re always chasing the feeling of soreness, you may not be able to push yourself as hard or progress in your training as quickly as you’d like.
Potential Overtraining
If you’re experiencing DOMS after every workout, you may well be overtraining. Overtraining occurs when you consistently exceed your body’s ability to recover from exercise, leading to fatigue, decreased immune function, and an increased risk of injury. It’s essential to strike a balance between challenging your body and allowing it to recover adequately.
Quality Over Quantity
Always think quality over quantity! Constantly chasing that post workout ache might lead you to prioritise high-intensity, high-volume workouts over ones that are more sustainable and enjoyable. Focusing on consistent, well-rounded exercise routines that you can maintain in the long term is often more beneficial for overall health and fitness.
Mind-Body Connection
Experiencing extreme soreness after every workout can definitely have a negative impact on you mentally. It can make it hard to stick to your fitness routine, and the constant discomfort can take the joy out of exercise and make it a chore. Fitness is supposed to be a fun, enjoyable and sustainable part of your life, not a constant battle against soreness.
Conclusion
It’s totally normal to feel DOMS when you first start your fitness journey, or when you challenge your body in a new way, for example a new exercise, or using heavier weights. But it’s essential to recognise that it shouldn’t be a constant feature, or the primary goal of your training. Constantly seeking DOMS can affect your progress in the long term and have a very negative effect on your health and wellbeing. Instead, aim for a balanced approach to fitness that prioritizes consistency, recovery, and doing exercise you enjoy! On the occasions you do suffer with DOMS, promote recovery by taking adequate rest, staying hydrated and eating well to help the process.