THE SCIENCE OF DOMS: SHOULD YOU TRAIN WHEN YOU’RE SORE?

If you've ever finished a hard workout and felt sore the next day — or even two days later — you've experienced DOMS, or Delayed Onset Muscle Soreness.

It’s the deep, achy, sometimes painful muscle sensation that makes walking upstairs feel like a workout of its own. But it raises a common question among lifters, athletes, and fitness enthusiasts:

“Should I still train when I’m sore?”

To answer that, you need to understand the science behind DOMS — what causes it, what it means for your body, and how to train around it without risking injury or burnout.

🧠 What is DOMS, Really?

DOMS (Delayed Onset Muscle Soreness) is the discomfort and stiffness that occurs 12 to 72 hours after unfamiliar or intense physical activity, particularly resistance or eccentric (lengthening) movements.

✅ Common Symptoms:

• Muscle tenderness and stiffness
• Reduced range of motion
• Temporary strength loss
• Swelling or inflammation
• Increased soreness when stretching or contracting the affected muscle
  
  

🧪 What Causes It?

DOMS is not caused by lactic acid buildup (a common myth). Instead, it’s due to:

• Microtrauma to muscle fibers from eccentric contractions (like lowering a weight slowly)
• Inflammation as your body repairs and strengthens those fibers
• Fluid shifts and enzyme activity in the muscle tissue
  
  

This damage is normal and necessary for adaptation — it signals your muscles to rebuild stronger than before.

💥 Is DOMS a Sign of a Good Workout?

Not necessarily.

Yes, mild soreness can indicate muscle stress, but extreme soreness is not the goal — and it doesn’t correlate with better results.

In fact, excessive DOMS can:

• Limit movement and training quality
• Lead to poor technique and higher injury risk
• Disrupt consistency if it affects multiple workouts
  
  

You want enough stimulus to grow, not enough to cripple your performance for days.

🏋️‍♂️ Should You Train When You’re Sore?

👉 The Short Answer:

Yes — but it depends on the severity.

Let’s break it down:

✅ Light to Moderate Soreness: Train, But Adjust

If you’re mildly sore:

• You can still train the same muscle group
• Just reduce load, volume, or intensity
• Focus on proper warm-up and movement quality
  
  

Light activity actually increases blood flow, which helps reduce soreness by speeding up recovery.

Example:
If your legs are a bit sore from squats, do bodyweight lunges or moderate-intensity cycling — not max deadlifts.

⚠️ Severe Soreness: Rest or Train Another Area

If the soreness:

• Affects your movement patterns
• Causes sharp pain
• Compromises form or posture
  
  

Then avoid training that muscle group directly. Instead:

• Switch focus (e.g., train upper body if legs are sore)
• Do mobility work, stretching, or active recovery
• Use techniques like foam rolling, light cardio, or sauna therapy
  
  

Training hard through extreme soreness may increase injury risk, impair recovery, and hinder performance.

🧬 Can You Prevent DOMS?

You can’t eliminate DOMS entirely, especially when trying new exercises or increasing intensity — but you can reduce its severity by following these best practices:

1. Progress Gradually

Increase weight, reps, or intensity by no more than 5–10% per week.

2. Warm Up Thoroughly

A proper warm-up prepares your nervous system and muscles for work, reducing strain.

3. Don’t Skip Cooldowns

Post-workout stretching and low-intensity cardio help circulate blood and prevent extreme tightness.

4. Prioritize Recovery

Sleep, hydration, protein intake, and rest days are essential for muscle repair and inflammation control.

5. Train Consistently

DOMS becomes less frequent the more trained and adapted your body becomes to a certain movement pattern.

🔄 Active Recovery: A Smart Way to Reduce DOMS

Research shows that light, low-intensity movement helps reduce soreness more effectively than total rest.

Active recovery options:

• Walking
• Swimming
• Yoga or mobility flow
• Foam rolling or percussion massage
• Light cycling or elliptical work
  
  

Think of it as moving blood into sore areas without adding more stress.

🧠 Final Thoughts: Soreness ≠ Progress

Soreness can be a sign your body is adapting — but it’s not a necessary indicator of a successful workout.

You can (and should) still train when you’re sore, as long as the soreness is manageable and doesn’t affect performance.

Remember:

• Progress happens in recovery, not in pain
• Listen to your body, and train smart — not just hard
• If in doubt, opt for mobility or lighter work and give your body time to bounce back
  
  

Stay consistent, prioritize recovery, and don’t let soreness derail your long-term goals. Your body will thank you — and your strength will show it.