Muscle Soreness

If you’ve started LWC Strength Training recently and can barely walk down the stairs the next day, I promise you are not alone (or broken)!

Soreness is not necessarily a bad thing; in fact, it is totally normal and temporary! Being sore (especially early on) is one of the top reasons people quit, so understanding it can make a big difference in whether you keep going.

Scientific Evidence

The scientific term is DOMS — “Delayed Onset Muscle Soreness.”

So what is DOMS? Muscle soreness and stiffness that shows up after unfamiliar or intense exercise. This usually starts within 12-24 hours and can peak around 24-72 hours after a workout.

What causes DOMS? Soreness is caused by many factors, such as inflammation, micro-tears in muscle tissue, and muscle fatigue.
To break this down into simple terms, soreness is a normal adaptation response, not something to be afraid of!

How long does DOMS last? As your body adapts to a new routine, soreness from that same exercise will decrease over time. So it gets better, I promise!

In fact, research shows that movement, not rest, is one of the best ways to ease soreness. Don’t let soreness stop you from showing up!

Soreness Advice

Here are some things you can do to ease DOMS:

• Keep moving (even if that’s just light movement like walking)

• Stay hydrated

• Eat enough protein to support muscle repair

• Stretching or do mobility work

• Don’t skip your next workout (show up and modify intensity if needed)

• Warm up properly before a workout

• Stay patient! It will resolve within a few days :)

I want you to know that soreness is just a normal part of getting stronger, not a red flag! The only thing guaranteed to keep you from growing is quitting when it gets uncomfortable.

So while soreness may not be the best feeling… lean into the discomfort, knowing that you’ll be better for it in the end!

— Written by Logan Hurdle