That twinge in your muscles a day or two after working out – known as delayed onset muscle soreness (DOMS) – has long been seen as a badge of honour. But what’s really going on, and does soreness mean progress?

Dr. Oly Perkin, a physiology expert at the University of Bath, sheds light:

“Discomfort can indicate effort – and that can lead to results – but significant or harmful pain is not necessary for progress.”

🏋️‍♂️ What Exactly Is DOMS?

DOMS typically kicks in 24 to 72 hours after exercise, especially after new or eccentric movements, causing stiffness, tenderness, or a dull ache in trained muscles.

This isn’t lactic‑acid burn – it reflects microtrauma in muscle tissue. Your body’s natural inflammation and repair process triggers regeneration, adaptation, and ultimately ➝ strength and resilience. 

👍 Is It a Sign of a Good Workout?

While soreness can signal adaptation, it isn’t required – and doesn’t guarantee – fitness progress.
However, low to moderate levels of discomfort – like fatigue or slight burning – can be part of your body adjusting to new stimulus. All you need is progressive overload, not pain for pain’s sake.

🏃 Can You Train When You’re Sore?

Yes – if the pain is mild and not sharp or limiting your function, moving through soreness with lighter activity like walking, cycling or yoga often helps. 

Ironically, rest or inactivity may make stiffness worse. Gentle movement promotes blood flow and reduces discomfort.

🚫 Should You Take Painkillers for DOMS?

Experts advise against routinely using NSAIDs or acetaminophen to manage soreness.

These medications may impair the inflammatory response needed for muscle repair – and could even delay your gains.

They may also mask symptoms of rare but serious issues like rhabdomyolysis, potentially delaying necessary medical treatment.

🛠️ Easing Soreness: What Helps

While DOMS usually resolves within 72 hours, you can support recovery through:

• Active recovery (light movement) to promote circulation

• Massage or foam rolling to relieve stiffness and swelling

• Hydration, good sleep, proper nutrition

• Allowing adequate rest between sessions targeting the same muscle group (~48 hours)

✅ The Bottom Line

Does soreness equal strength? Not always.

• You don’t need DOMS to build muscle – but moderate effort often leads to mild discomfort.

• DOMS is harmless and natural, but not a requirement.

• Effective training hinges on consistency, overload, recovery, and nutrition – not pushing through pain.

• Pain relievers may limit progress and mask serious injuries – better to let your body heal naturally.