Why You’re Always Sore After Working Out—and What Actually Helps

Soreness Isn’t a Sign You Did Something Wrong

You finally made it to the gym. You pushed through a few sets, maybe hit the treadmill, and felt pretty good walking out. But the next day? Your legs ache, your arms feel heavy, and sitting down is suddenly a challenge. Welcome to the world of delayed onset muscle soreness, a totally normal part of getting stronger.

The key thing to know is this: soreness is common, especially if you're new to exercise or trying something different. It doesn't mean you're injured or did anything wrong. But knowing how to manage it can help you stay consistent without feeling miserable.

What Causes That Next-Day Ache?

The soreness you feel 24 to 72 hours after a workout is known as DOMS (delayed onset muscle soreness). It happens when your muscles experience small, microscopic damage from new or intense movement, especially during exercises that lengthen your muscles, like squats, lunges, or lowering weights.

Your body responds by repairing and rebuilding those fibers, which is how strength and muscle gain actually happen. That repair process triggers inflammation, which can make you feel stiff or sore.

Research published in the Journal of Athletic Training confirms that DOMS is most pronounced following eccentric muscle contractions and that soreness can peak around 48 hours post-exercise (Cheung et al., 2003).

Here’s the good news: your body adapts quickly. As you keep working out, your muscles become more resilient, and the soreness decreases over time.

What You Can Do to Recover Faster

Soreness may be normal, but it doesn’t mean you have to suffer through it. Here are a few science-backed ways to feel better and stay on track:

• Keep moving. Gentle activity like walking, biking, or yoga can increase blood flow and help reduce soreness (Zainuddin et al., 2005).

• Hydrate and eat well. Protein and anti-inflammatory foods like berries, leafy greens, and salmon support muscle repair (Tipton & Wolfe, 2001).

• Sleep. This is when your body does most of its rebuilding. Aim for 7 to 9 hours.

• Stretch lightly. Don’t force deep stretches, but light mobility work can feel good and reduce stiffness.

• Try massage or foam rolling. These help loosen tight areas and improve circulation (MacDonald et al., 2014).

Avoid popping NSAIDs like candy. They may mask soreness, but they can interfere with muscle recovery if overused.

When to Be Concerned

Normal soreness fades after a few days. If you notice sharp pain, swelling, bruising, or difficulty moving a joint, it could be something more serious. In that case, rest and check in with a medical provider.

Bottom Line

Soreness is a sign that your body is adjusting and growing stronger. It can be annoying, but it doesn’t have to derail your progress. Stay consistent, listen to your body, and remember: every rep, every stretch, and every recovery day is part of the process.

You’re not doing it wrong. You’re just getting started.