Muscle Soreness (DOMS): Why It Happens and How to Reduce It

That deep, achy soreness you feel 24–72 hours after a workout is called DOMS (Delayed Onset Muscle Soreness). It can make stairs feel impossible and turn simple movements into a struggle.

But here’s the important part: DOMS is normal—but it’s not a requirement for progress. You can build muscle and strength without being wrecked after every session.

This guide explains why DOMS happens, what it means (and what it doesn’t), and the best ways to reduce it so you can recover faster and train consistently.

What Is DOMS?

DOMS stands for Delayed Onset Muscle Soreness. It’s muscle soreness that shows up after training—usually peaking between 24–72 hours later.

DOMS is common after:

• A new exercise or new training program
• Returning to training after time off
• Increasing volume too fast (more sets/reps)
• Training with a lot of eccentrics (slow lowering)
• Heavy leg days (squats, lunges, RDLs)

Why DOMS Happens (The Real Reason)

DOMS is primarily linked to muscle damage and inflammation from training stress—especially when your body isn’t used to the specific movement. Eccentric contractions (lowering the weight) tend to cause more soreness because they create more mechanical stress.

As your body adapts, you typically get less sore from the same workout. That’s a good sign of improved tolerance and recovery.

Does DOMS Mean You Had a Good Workout?

Not necessarily. DOMS can happen after a great workout—but it can also happen after an unproductive workout that simply created a lot of damage.

Key truth: DOMS is not the same as muscle growth.

The best indicators of progress are:

• Strength going up over time
• Reps increasing
• Better form and control
• More training consistency
• Body composition changes over weeks/months

How to Reduce DOMS (What Actually Works)

You can’t eliminate DOMS completely (especially with new training), but you can reduce it significantly. Here are the most effective methods:

1) Progress Gradually (The #1 DOMS Solution)

Most severe DOMS comes from doing too much too soon.

Fix:

• Increase volume slowly (don’t double your sets overnight)
• Add either weight or reps—don’t push everything at once
• Start new programs with a “ramp-in” week (slightly easier)

2) Warm Up Properly (Better Training = Less Soreness)

A warm-up improves movement quality and prepares tissues for load. This can reduce unnecessary strain.

Simple warm-up:

• 2–4 minutes light cardio
• 1 quick activation circuit
• Ramp-up sets for your first lift

3) Use Active Recovery (Soreness Loves Movement)

Light movement increases blood flow and reduces stiffness. This often makes DOMS feel better within minutes.

Best active recovery options:

• 20–30 minute walk
• Light cycling (10–20 minutes)
• Mobility flow (5–10 minutes)

Rule: Finish feeling better—not exhausted.

4) Eat Enough Protein (Recovery Needs Building Blocks)

Protein supports muscle repair. If protein is low, recovery is slower and soreness can feel worse.

Simple target: 0.7–1.0g protein per pound of bodyweight per day.

If you’re short on protein, whey makes it easy:

✅ Boostlete Vanilla Whey | Boostlete Cocoa Whey

5) Don’t Under-Eat Calories (Especially on Hard Training Weeks)

If you’re in a big calorie deficit, recovery slows down. This doesn’t mean you can’t cut—but extreme dieting often increases fatigue and soreness.

Fix:

• Use a moderate deficit if cutting
• Keep protein high
• Don’t spike training volume while dieting hard

6) Hydrate and Get Electrolytes

Hydration impacts performance and recovery. While water won’t “cure” DOMS, dehydration can make soreness feel worse and workouts feel harder.

Fix:

• Drink water consistently throughout the day
• Have water before and during training
• Consider electrolytes if you sweat heavily

7) Sleep More (This Is Where Recovery Happens)

Sleep is a major recovery multiplier. If sleep is poor, DOMS feels worse and lasts longer.

Target: 7–9 hours nightly.

Optional nighttime support:

• ✅ RelaxaGlyc Magnesium
• ✅ Slumber Sweets

8) Use Massage / Foam Rolling (Short-Term Relief)

Foam rolling and massage can reduce stiffness and make you feel better temporarily. It doesn’t necessarily speed up muscle repair—but it can help you move more comfortably.

Best use: 5–10 minutes on tight areas, not aggressive pain rolling.

What NOT to Do for DOMS

• Don’t smash the same muscle again at max intensity when it’s extremely sore
• Don’t turn “recovery day” into HIIT (often worsens fatigue)
• Don’t chase soreness as proof of progress
• Don’t ignore sharp pain (that’s not DOMS)

DOMS vs Injury: Know the Difference

DOMS is usually:

• Achy, dull soreness in the muscle belly
• Symmetrical (often both sides)
• Improves with light movement
• Peaks 24–72 hours after training

Possible injury signs include:

• Sharp pain
• Swelling or bruising
• Pain in a joint (not muscle)
• Sudden pain during a rep
• Worsening pain with movement

If you’re unsure, play it safe and consult a professional.

Fast “DOMS Recovery” Routine (Copy This)

Supplements That Can Support Recovery (Optional)

No supplement “cures” DOMS, but a few can support recovery habits and training consistency:

• ✅ Whey protein (helps you hit daily protein): Vanilla Whey | Cocoa Whey
• ✅ Creatine (supports training output over time): MuscleCharge
• ✅ Sleep support (if you struggle winding down): RelaxaGlyc Magnesium or Slumber Sweets

Final Takeaway: DOMS Is Normal—But You Don’t Need It to Grow

DOMS happens most when training is new, volume jumps too fast, or eccentrics are high. It’s not a badge of honor—it’s just a recovery signal.

To reduce DOMS and recover faster:

• Progress gradually
• Warm up properly
• Use active recovery
• Hit protein and calories
• Hydrate
• Sleep more

Do those consistently and you’ll feel better, train more consistently, and get better results—without feeling destroyed after every workout.

Disclaimer: This article is for informational purposes only and is not medical advice. If you have persistent pain, swelling, or a suspected injury, consult a qualified healthcare professional.