Muscle soreness after a tough workout is something just about everyone has experienced. That deep, lingering ache that shows up a day or two later is called delayed onset muscle soreness, or DOMS. It is completely normal, but it can be frustrating when it makes simple tasks like walking up the stairs or getting out of bed feel like a challenge. Unlike the soreness or fatigue that happens during or immediately after exercise, DOMS tends to peak around 24 to 48 hours post-workout. It is caused by microscopic tears in the muscle fibers, particularly during the eccentric, or lengthening, phase of an exercise. This is when the muscle is controlling the movement against gravity, like lowering into a squat or bringing down a heavy weight. The body responds to these small tears with inflammation, which is what leads to the stiffness and soreness that people associate with DOMS.
Soreness after training is not necessarily a bad thing, but it is often a sign that the workout was more intense than the body was ready for. Many people mistakenly associate soreness with progress, but more soreness does not always mean more muscle growth or strength gains. If someone is constantly feeling sore, it could mean their training volume, intensity, or frequency is too high for what their body can recover from. At AIM Athletic, we help members progress intelligently so they can build strength and improve performance without feeling wrecked after every session.
Unfortunately, there is no magic fix for DOMS. The best approach is to allow the muscles time to recover while keeping the body moving. Light aerobic activity, like walking, swimming, or an easy bike ride, can help by increasing circulation and bringing oxygen-rich blood to the affected muscles. Some people find benefits in gentle stretching or mobility work, but anything too aggressive can make soreness worse. The best way to prevent DOMS is to build up training volume and intensity gradually. Many people start too hard, too fast, and end up so sore that they struggle to keep up with their routine. A smart approach to training is like a firefighter responding to a call. They show up when the alarm goes off, not when the house is already burned down. Training should be intense enough to stimulate adaptation, but not so extreme that it makes recovery impossible.
At AIM Athletic in Langley, we take the guesswork out of training by guiding members through progressive strength programs that challenge them while allowing for proper recovery. Whether in small group personal training, one-on-one sessions, or active rehab, we make sure members are working hard enough to improve without overdoing it. If soreness is holding you back or you need a structured approach to training, reach out. We are here to help you build strength, recover smarter, and move better.
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