Whether you’re new to working out, have taken a week (or six) off the gym, or have just been going extra hard during your sprint intervals, you’ve likely been greeted by an old friend: delayed-onset muscle soreness (DOMS, for short).

But are those sore arms a sign your strength class is really working, or just an unnecessary side effect that bears no indication on whether you’re getting fitness and may even be stalling your progress? Here’s how to know – and the best ways to ease the pain while still making gains.

Meet the expert: Ryan Bennett is a PT and strongman competitor. In July 2022 he won England’s Strongest Man in Liverpool, and appeared at the Arnold UK and the Strongman Champions League contest.

What Is DOMS?

DOMS is that achy, stiff feeling that usually kicks in 24–72 hours after a workout, especially when you’ve pushed harder in your training or trying out something new and challenging your body in ways that it isn’t used to. It’s caused by microscopic damage to muscle fibres, but this is part of the body’s natural repair and adaptation process.

Is DOMS a sign of muscle growth?

DOMS isn’t necessarily a sign of muscle growth. In the same vein, not feeling sore doesn’t mean your workout was ineffective.

Muscle growth comes from progressive overload – gradually increasing the stress you put on your muscles by adding more weight, reps, or intensity. That challenge creates tiny micro-tears in the muscle fibres, which your body repairs using satellite cells. Over time, this process makes your muscles stronger and more resilient, says Kate Neudecker, PT, nutritionist, and Men’s Health fitness writer. ‘While soreness can be a sign that your muscles were challenged,’ she adds, ‘it’s proper recovery that really drives progress and growth.’

Research from the Journal of Strength and Conditioning Research also found that muscle soreness and damage were not required for hypertrophy – increase in muscle size through exercise – to occur. Muscle growth can happen even without DOMS or lots of exercise-induced damage.

Is DOMS a sign of muscle increasing in strength?

DOMS might occur as strength increases, but it’s not a reliable marker that your strength has increased. Strength gains are better measured by performance – lifting heavier or doing more reps, completing the same distance or sets in a quicker time, or improving form – not by how sore you feel.

Related StoriesWhat are the best ways to build muscle?

Here are some ways that will help to build muscle as well as strength:

Consistent resistance training with progressive overloadProper recovery (sleep and rest days matter!)Protein-rich dietStaying hydratedManaging stress

Training smart and steadily is more effective long-term than chasing soreness or overtraining.

How can I avoid DOMS?

Here are some ways to limit – though not completely eliminate – getting DOMS:      

Gradually increase training volume rather than adding intensity too soon, too quicklyWarm up thoroughly and cool down properlyStay hydrated and eat wellGentle movement (like walking or stretching) the day after can help     Regular massage or foam rolling can also aid recovery

DOMS from time to time isn’t a problem, but it shouldn’t be your aim to be in pain while you train. Consistent work and progressive overload should be the main goals to build muscle and strength over time.

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