SORE? but want MORE? 💪😂
You sat down on the toilet and questioned every life decision that led you to this wobble.
Walking downstairs feels like an Olympic event. And lowering yourself into a chair? Basically a trust fall.
Welcome to DOMS: Delayed Onset Muscle Soreness. 😂
But here's something worth remembering:
Being sore doesn't automatically mean you had a great workout.
And NOT being sore doesn't mean you didn't.
Let's talk about why.
🧬 What's actually happening?
DOMS typically develops 12–24 hours after a workout, often peaks around 24–48 hours, and gradually improves over several days.
When you challenge your muscles, especially with new movements, you create microscopic disruptions and trigger an inflammatory response in the muscle tissue. Your body responds by repairing and remodeling that tissue, helping you adapt and get stronger over time.
And guess what? That recovery process happens whether you're sore or not!
Muscle growth and strength gains come from the combination of a good training stimulus, recovery, nutrition, and consistency. Soreness is simply one possible response, NOT your workout scorecard.
So why might you be sorer after one workout than another🤔?
A few things can influence your soreness:
🏋️♀️ Volume: More sets, reps, or total work can mean more soreness.
🔁 Frequency (or infrequency): Training consistently helps your body adapt. Take a few weeks off, then jump back into your old routine? Your muscles might have some opinions.
🆕 New movements: Trying a new exercise or changing the way you perform a familiar one can catch your muscles off guard.
🎯 Exercise selection: A workout with just a few challenging movements can leave you sorer than a workout with lots of variety, especially if those movements place a big demand on the same muscles.
(25 min of weighted step ups for example 😲)
⏱️ Work-to-rest ratio: Shorter recovery periods, more continuous work, or a higher overall workload can increase the challenge.
📈 Load and intensity: Heavier weights or working closer to your limits can contribute, although heavier doesn't always mean sorer.
😴 How you slept: Poor sleep can affect recovery, performance, and how you perceive soreness.
🥗 How you nourished yourself: Not eating enough overall, getting inadequate protein, or skimping on carbohydrates can make it harder to recover and perform your best.
🧠 How you showed up: Stress, fatigue, hydration, and your overall readiness all play a role in how a workout feels and how you recover.
And remember: soreness varies from person to person. Two people can do the exact same workout and have completely different responses.
❓ Okay, so what do I do when I'm sore?
1. KEEP MOVING. 🚶♀️
No, this is not your cue to repeat the workout that made you sore. 😂 Instead, try walking, easy cycling, gentle movement, or another activity that feels good. Light movement can help you feel less stiff.
The worst plan? Sitting on the couch all day because your quads have filed a formal complaint.
Stretching, foam rolling, and mobility work can also help you feel better. Keep it gentle. You don't need to aggressively stretch or roll your way through the pain.
2. NOURISH YOUR BODY. 🍳
Your muscles need building blocks to repair and adapt. Prioritize adequate food, quality protein throughout the day, carbohydrates to support training, and hydration.
Protein matters, but more won't cure all. Consistently getting enough is the goal. Your body can't build and recover optimally if you're chronically under-fueling.
3. REST AND RECOVER. 😴
Prioritize quality sleep and give your muscles time to recover before hammering the same muscle groups again.
This is when some of the magic 🪄 happens! Your workout provides the stimulus. During recovery, your body repairs and remodels tissue, adapts to the training stress, and prepares to handle future challenges.
You don't get stronger simply by doing more. You get stronger by training, recovering, and repeating that process consistently.
THE BOTTOM LINE 👇
Don't chase soreness. Chase PROGRESS.
Are you getting stronger? Moving better? Building consistency? Improving your energy and confidence? Those are much better signs that your workouts are working.
Some days you'll leave feeling like a superhero🦸♀️. Other days, you'll wonder if you even worked out.
Both can be productive.
And if you're so sore that you can't move normally, don't force another hard session. Sharp pain, significant swelling, unusual weakness, or dark urine aren't typical workout soreness and warrant prompt medical attention.
Easy as 1-2-3
1️⃣Train smart.
2️⃣Fuel well.
3️⃣Sleep enough.
Repeat.
And please… use the handrail after leg day. Your pride will recover.
Your quads might need another 48 hours. 😂💪
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