Chasing that muscle soreness you feel after a workout is a popular phenomenon for gym novice to advanced people alike. I too find gratification from some that post workout soreness. But what is the soreness and why shouldn’t it be a factor we associate with a good workout?
What is DOMS?
The soreness you feel 24-48 hours after a workout is referred to as Delayed Onset Muscle Soreness (DOMS). This is experienced when you perform a new exercise, new workout, lift heavier weight, lifting at a different tempo or repeating a workout you haven’t done in a while. This typically feels like stiff or tender muscles—more generalized across an area.
Dean Somerset notes: if you are experiencing soreness longer than 3 days, without any decrease, your training plan could be flawed. This can mean poor form, improper volume (sets, reps, weight) and a risk of hurting yourself.
If intensity was appropriate, it’s also important to note, just because you’re not sore after a workout, doesn’t mean it wasn’t good – it is an indicator that your body is becoming familiar with the exercise and, importantly, you are recovering well. I can note times where week 1 in a program with performing squats created soreness, but week 8 I didn’t feel much soreness—yet I was lifting much heavier weight.
So, how can you gauge the quality of a workout?
It’s important to first acknowledge what your goals are;
Do you want to lose body fat?
Gain muscle?
Gain strength?
Sleep better and have more energy?
You want to acknowledge this because progress towards your goals is an indicator of a good workout. Muscle soreness, though popular, isn’t the best indicator of a “good” or “productive” workout.
If you’re finding it hard to recover (too sore) between workouts, this can also affect your performance in the next workout, hindering possible benefits. This may also be a sign that the intensity isn’t appropriate and/or your recovery isn’t great.
And honestly, it isn’t hard to make yourself sore.
It’s actually requires more skill to construct a workout that challenges your limits, without making you feel like you fell down a flight of stairs.
For example, I could do 100 squats and probably be sore the next day or I get a client to do 100 push-ups, but that doesn’t mean it was benefiting us. If the goal is “to be sore”, you could do 100 box jumps and eventually whack your shin on the edge of the box—I mean, goal achieved right? (Maybe a little dramatic, yeah? LOL).
Post workout soreness is one way to measure workout intensity, but it isn’t the end all be all tools. I sometimes compare DOMS to BMI; it gives you one measurement, but isn’t necessarily the best tool available for body composition.
A good workout is should be more focused on getting the body stronger, more mobile, flexible and energetic, and closer to your goals over just sore and exhausted.
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