Sore after your first workout? Here is why

What normal soreness feels like

• A dull, achy stiffness in the muscles you trained, rather than in the joints
• Starts several hours to a day after training and peaks 24 to 72 hours later
• Feels worst when you first move and eases as you warm up
• Tender to touch, especially in the thighs, glutes, chest or backs of the arms
• Fades steadily over three to five days

It can be properly uncomfortable, especially after a first session full of lunges or squats. But it should feel similar on both sides if you trained both sides, it should improve day by day, and it should not stop you doing normal things for more than a couple of days.

The first week or two of a new plan tends to be the worst. After that, a protective effect kicks in, often called the repeated bout effect: the same session causes far less soreness next time. Most people are pleasantly surprised how quickly it settles.

What actually helps

There is no magic cure, and most of what helps simply makes you more comfortable while soreness runs its course. The options with the most sense behind them:

• Gentle movement: a walk, an easy bike ride or light mobility work increases blood flow and usually eases stiffness. See our guide to active recovery.
• Sleep: a lot of repair happens while you sleep, so protect it.
• Food and protein: eat normally and include protein at each meal to support repair.
• Warmth: a warm bath or shower feels good and can ease stiffness for a while.
• Foam rolling or massage: can reduce the feeling of soreness temporarily, though it does not do much to speed up repair. Our guide to foam rolling explains what it can and cannot do.

Painkillers are not usually needed for normal DOMS. If you do take something, follow the instructions on the packet, and ask a pharmacist if you are unsure what is suitable for you alongside any other medication.

Should you train when you are sore?

Usually, yes, with some common sense. Light to moderate training often eases soreness, and training while mildly sore is not harmful. If your legs are very sore, train your upper body or do an easy cardio session, then come back to legs a day later.

What you want to avoid is loading a very sore muscle heavily, because soreness can change how you move and how much force you can produce. If your squat feels awkward because your thighs are shouting, keep it light, or swap to something else for the day.

It also helps to keep moving on the days in between. Sitting still for hours makes stiffness feel worse when you finally stand up, so break up long spells at a desk with a short walk or a few gentle squats to a chair. Most people find the soreness eases noticeably once they are warm.

When soreness is not normal

Occasionally, what looks like soreness is something else. Stop training that area and get it checked if you notice:

• Sharp, stabbing or pinpoint pain rather than general achiness
• Pain in a joint, such as the knee or shoulder, rather than in the muscle
• Pain on one side only after an exercise you did on both sides
• Pain that is getting worse after three or four days rather than better
• Swelling, bruising, or a pop or tearing feeling during training

Many of these turn out to be minor strains or niggles that settle with sensible management. Our guide on training with a niggle explains how to judge them. If it does not settle, a physio assessment can find the cause. At Lycan Strength, gym members get 20% off treatment with the on-site physiotherapy team.

Rare but urgent: warning signs to act on

Very rarely, extreme exercise, particularly an unusually hard first session, can cause serious muscle breakdown known as rhabdomyolysis. It is uncommon, but beginners who do far too much too soon are one of the groups at risk, so the signs are worth knowing.

Go to A&E or call NHS 111 straight away if, after exercise, you have:

• Dark brown, cola-coloured or tea-coloured urine
• Severe muscle pain far out of proportion to the session
• Significant swelling, or muscles that feel very hard to the touch
• Marked weakness, nausea, vomiting or passing much less urine than usual

For chest pain, severe breathlessness or collapse, call 999. These situations are rare, and the vast majority of post-workout soreness is exactly what it seems: a sign your body is adapting to something new.