11/08/2026
💪 DOMS: WHAT CAUSES IT & HOW TO REDUCE IT THROUGHOUT THE WEEK!
Ever finished a workout feeling great, only to wake up 24–48 hours later barely able to walk? 😅 That's DOMS!
What is DOMS?
DOMS stands for Delayed Onset Muscle Soreness. It's the muscle soreness and stiffness you experience after exercise, particularly when you've:
Tried a new exercise.
Increased your training intensity or volume.
Performed more eccentric movements (the lowering phase of an exercise).
Trained muscles that aren't used to that particular workload.
How are DOMS created?
When you exercise, especially during eccentric movements such as lowering a squat, controlling a deadlift or lowering a dumbbell curl, your muscles experience stress.
This can cause tiny tears to muscle fibres and surrounding tissue, triggering an inflammatory and repair response.
The result?
Muscle tenderness, stiffness and soreness that typically peaks 24–72 hours after training.
Remember: DOMS aren't a sign that you've had a successful workout, and you don't need to be sore to make progress!
5 WAYS TO REDUCE DOMS THROUGHOUT THE WEEK
1️⃣ Warm up properly Prepare your muscles with 5–10 minutes of light cardio and dynamic movements before training.
2️⃣ Keep moving Light walking, cycling or gentle mobility work can help reduce stiffness and keep you feeling mobile.
3️⃣ Prioritise protein Protein provides the building blocks your body needs to repair and rebuild muscle tissue. Aim to include a good protein source in each meal.
4️⃣ Stay hydrated Maintain good hydration throughout the day to support normal muscle function and recovery.
5️⃣ Prioritise sleep Aim for 7–9 hours of quality sleep. Recovery doesn't stop when you leave the gym!
BONUS TIP: MANAGE YOUR TRAINING LOAD
Avoid going from zero to 100! Gradually increase your weights, reps and training volume. Your body adapts over time, and consistent training can help reduce DOMS through the repeated-bout effect.
🔥 THE TAKEAWAY
You don't need to destroy yourself in every session to build muscle.
Train smart, recover well, fuel your body and stay consistent.
Progress comes from what you can sustain week after week, not how sore you are the next day!
