Muscle soreness happens to everyone, especially if you are new to exercise or returning after a break. Here’s what to expect, and when it could indicate something needs attention.
If you are new to exercise or returning after a break
Soreness can last three or more days, sometimes up to a week. This is called Delayed Onset Muscle Soreness (DOMS). It means your muscles are adjusting to new stress, which is a good sign.
Expect soreness when starting out.
The more consistent you are, the less intense and frequent soreness becomes.
If soreness lasts a full week, you may have done too much too soon. Pull back and give your body time to adapt.
If you have been training consistently
Once your body adapts, soreness will be less noticeable. Mild tenderness for one to two days is enough it signals your muscles are adapting without interfering with daily life.
Mild soreness is normal; it does not indicate you need to push harder.
If you are never sore, that is fine. Progress does not depend on soreness.
Soreness lasting longer than three days may mean you need more recovery, such as sleep, hydration, or protein.
Is muscle soreness required for progress
No. Soreness is not proof of an effective workout. Your muscles need challenge and recovery. Instead of chasing soreness, focus on progressive overload gradually increasing weights, reps, or intensity over time.
Should you train if you are really sore
Mild soreness is fine, training can even help you feel better. If soreness is severe, adjust your workout:
Train a different muscle group.
Swap a workout for active recovery, such as walking, stretching, or mobility work.
Listen to your body. Extreme soreness can increase injury risk, so take extra recovery when needed.
How to reduce soreness faster
Keep moving with gentle activity.
Stay hydrated.
Eat enough protein to support recovery.
Increase magnesium intake, such as magnesium glycinate, to reduce cramping and aid recovery.
Prioritize sleep, muscles repair while you rest.
Warm up and cool down properly to prevent excessive soreness.