Starting a strength training routine is one of the best things you can do for your body, but if you’re new to lifting or getting back into it after a long break you’ll likely experience muscle soreness (DOMS) in the first few days.
Delayed Onset Muscle Soreness (DOMS) is that stiff, achy feeling you get 24-48 hours after a workout. It happens because your muscles are adapting and rebuilding a sign that your body is getting stronger. But while soreness is normal, it shouldn’t stop you from moving forward.
Here’s how to manage soreness, recover faster, and stay consistent as you build strength.
Step 1: Ease Into Strength Training
One of the biggest mistakes beginners make is doing too much, too soon. If you haven’t been lifting, your muscles need time to adapt. Instead of jumping into an intense routine, start with 2-3 strength workouts per week and gradually increase weight and intensity.
If you’re just starting, here’s a 30-minute beginner-friendly workout that won’t leave you overly sore:
Bodyweight Squats – 3 sets of 12
Incline Push-Ups – 3 sets of 10
Glute Bridges – 3 sets of 15
Bent-Over Rows (Light Dumbbells or Band) – 3 sets of 12
Seated Core Twists (No Weights) – 3 sets of 15 per side
Start light, focus on good form, and give your body time to adjust.
Step 2: Keep Moving, Even When Sore
When soreness hits, the instinct is to rest completely—but gentle movement actually helps you recover faster.
Go for a walk – Light activity improves circulation, which helps deliver nutrients to your muscles and flush out waste products.
Do mobility work – Simple stretches or foam rolling can help reduce tightness.
Try active recovery workouts – Low-impact activities like yoga or swimming can keep you moving without adding more strain.
The key is to avoid inactivity. Movement helps muscles recover faster than lying still.
Step 3: Optimize Recovery with Nutrition
Your muscles need fuel to repair and grow stronger. What you eat after a workout makes a big difference in how well you recover.
Prioritize Protein – Helps rebuild muscle tissue. Aim for 25-30g of protein per meal from sources like chicken, eggs, Greek yogurt, tofu, or beans.
Don’t Skip Carbs – Carbs replenish energy stores and reduce fatigue. Choose whole grains, sweet potatoes, or fruit after a workout.
Stay Hydrated – Dehydration worsens soreness. Aim for at least 2L of water per day and consider adding electrolytes if you sweat a lot.
Include Anti-Inflammatory Foods – Foods rich in omega-3s (salmon, flaxseeds), turmeric, and leafy greens help reduce inflammation and soreness.
Step 4: Use Recovery Techniques That Work
If soreness lingers, try these simple recovery techniques:
Foam rolling – Helps release muscle tightness and improve circulation.
Epsom salt baths – Magnesium in Epsom salts can help relax sore muscles.
Contrast showers (hot/cold) – Alternating between hot and cold water improves circulation and reduces inflammation.
Quality sleep – Your body repairs muscle while you sleep. Aim for 7-9 hours to speed up recovery.
Step 5: Know the Difference Between Soreness and Injury
Mild soreness is normal, but pain that is sharp, persistent, or localized to a joint is not.
If soreness lasts longer than 4-5 days and feels extreme, you may have pushed too hard too soon.
If you experience sharp pain, swelling, or joint discomfort, it’s best to rest and seek professional guidance.
Final Thoughts
Soreness is part of the process but it shouldn’t discourage you. Strength training isn’t about beating yourself up in the gym; it’s about building strength over time.
Start smart, move consistently, fuel your body well, and prioritize recovery. The stronger you get, the less soreness will hold you back and soon, you’ll be amazed at what your body can do.
Looking for personalized strength training guidance? Reach out today to discover how we can eb of assistance.
Your Strong Team Coach
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