Sore muscles a day or two after a workout are usually delayed onset muscle soreness, or DOMS. It is a normal response to exercise your body is not used to, typically starts 12 to 24 hours after training, peaks around 24 to 72 hours and fades within a few days. Gentle movement, good sleep and a little patience are the most reliable fixes.

Soreness is not a sign of a good workout, and its absence is not a sign of a bad one. Here is what is going on, how to feel better, and when soreness is something more serious.

What is DOMS?

DOMS is the dull, achy, tender feeling in muscles that shows up the day after a new or harder workout. Stairs feel awkward after squats; lifting your arms is a chore after your first push-up session. The muscles feel stiff and tender when you press on them, and the feeling eases as you warm up.

It is thought to be caused by small-scale stress in muscle fibres and the inflammation and repair process that follows, particularly after exercises with a lot of lowering (eccentric) work: the down phase of squats and lunges, lowering into a push-up, walking downhill. The old idea that soreness is caused by lactic acid "building up" in the muscle has been largely discarded; lactate clears within an hour or so after exercise, long before DOMS starts.

Why you get sore

You are most likely to get DOMS when:

  • You are new to exercise or returning after a break
  • You try a new exercise or a new workout style
  • You add more sets, reps or intensity than usual
  • Your workout includes lots of lowering phases, like lunges or slow squats

The good news: your body adapts quickly. After repeating the same type of workout once or twice, soreness from it is usually much milder. This is often called the repeated bout effect.

How long does muscle soreness last?

A typical timeline:

  • 0 to 12 hours: you usually feel fine.
  • 12 to 24 hours: stiffness and tenderness appear.
  • 24 to 72 hours: soreness peaks.
  • 3 to 5 days: it fades and disappears.

If soreness is still severe after five to seven days, gets worse instead of better, or comes with the warning signs below, get it checked.

What actually helps

No method makes DOMS vanish, but several things can make you more comfortable.

Keep moving gently

Light activity is one of the most effective ways to ease stiffness for a while. Try a 20 to 30 minute walk, easy cycling, or a short version of the same movement with no load, such as slow, shallow squats if your legs are sore. This is ideal rest day activity.

Sleep well

Seven to nine hours of sleep supports repair and makes everything feel better.

Eat and drink normally

Enough protein across the day supports muscle repair; see how much protein you need. Stay reasonably hydrated, as we cover in hydration before, during and after exercise.

Gentle stretching and massage

Light stretching or self-massage can feel good and reduce the sensation of stiffness, even though they do not seem to speed up the underlying recovery much. Keep it gentle; do not force stretches on very sore muscles.

Warmth

A warm shower or bath may help sore muscles feel looser.

Pain relief

Over-the-counter pain relief can ease discomfort, but follow the label and check with a pharmacist or doctor if you have health conditions or take other medicines. Using painkillers routinely to train through soreness is not a good idea.

Should you work out when sore?

Usually yes, with some adjustments:

  • Mild soreness: train as planned. It often eases after the warm-up.
  • Moderate soreness: train a different muscle group, or do the same exercises lighter and with fewer sets.
  • Severe soreness that limits your movement: take an active recovery day instead.

A simple test: warm up for five to ten minutes. If the soreness fades and you move normally, carry on. If it gets worse or changes how you move, switch to easy activity.

How to reduce soreness next time

You cannot avoid DOMS entirely when you try something new, but you can keep it manageable.

  1. Start low. In your first weeks, do fewer sets than you think you can, often one or two per exercise.
  2. Progress gradually. Add a few reps or one set at a time, not everything at once.
  3. Warm up. A short warm-up before your workout prepares muscles and joints.
  4. Be consistent. Training regularly is the best protection, because soreness fades with repeated exposure.
  5. Go easy on new eccentric-heavy moves. Lunges, jump landings and slow lowering are classic soreness triggers.

Beginners who go all out on day one often get so sore that they skip the next week. Our 4-week beginner plan builds up slowly for exactly this reason.

DOMS or injury? Warning signs

Normal soreness is dull, spread across the muscle, and feels better with gentle movement. See a doctor or physiotherapist if you have:

  • Sharp or stabbing pain, especially pain that started suddenly during exercise
  • Pain in a joint rather than in the muscle
  • Swelling, bruising or a visible change in shape
  • Pain that gets worse over several days instead of better
  • Inability to move a limb or bear weight normally
  • Numbness, tingling or weakness

Seek urgent medical care if you have extreme muscle pain and swelling, together with very dark (tea- or cola-coloured) urine or passing much less urine than normal, after an intense workout. These can be signs of rhabdomyolysis, a rare but serious condition in which damaged muscle releases substances that can harm the kidneys. It is more likely after extreme or unaccustomed exercise, especially in heat or with dehydration.

Common mistakes

  • Judging workouts by soreness. Progress shows up in reps, holds and consistency, not pain.
  • Total bed rest. Lying still often makes stiffness feel worse.
  • Doing the same hard workout again while very sore. Choose easier work or another muscle group.
  • Going from zero to maximum. The bigger the jump, the bigger the soreness.

FAQ

Does muscle soreness mean muscle growth?

Not necessarily. Soreness mainly reflects how new or unaccustomed a workout was. You can build strength and muscle with very little soreness, as long as training gets gradually harder over time.

Why am I more sore two days after a workout than the next day?

That is typical of DOMS. Soreness often peaks between 24 and 72 hours after exercise, so the second day is commonly the worst.

Can stretching before a workout prevent soreness?

A warm-up prepares you to move well, but stretching before or after exercise has not been shown to prevent DOMS in a meaningful way. Gradual progression is the most reliable prevention.

Should I use ice or heat for sore muscles?

For general DOMS, warmth tends to feel more comfortable and helps muscles relax. Ice is more commonly used for a fresh injury with swelling. If you suspect an injury, get it assessed.