This is a good question that gets asked a lot by beginners. Many people want to benchmark their progress by how sore they are after each workout...THIS IS WRONG. There are many types of post workout muscle soreness that can be attributed to many different things, and a successful workout is generally not one of them.
There is DOMS (delayed onset muscle soreness), which is associated with injury to the muscle cell membrane that triggers an inflammatory response (1). DOMS is often felt 24-48 hours after working out and can peak 1-3 days after working out, and should subside within 7 days. The inflammatory response associated with DOMS also leads to the production of metabolic wastes, which in turn trigger pain in the site of the injury. Swelling (or edema) is also common in DOMS and this can further exacerbate the sensation of pain. DOMS is very common, and many studies agree that you can continue to workout without causing further injury when you have DOMS (as long as proper care, nutrition and recovery steps are taken). Warming up before working out can significantly reduce the chance of getting delayed onset muscle soreness.
Another type of soreness can be caused by acute injury (or strain) to the muscle or ligaments. This is where you have strained or damaged the muscle and/or ligaments and are unable to exercise without further aggravating the injury. These types of injuries can also cause damage to the surrounding blood vessels in the muscle. You may even see bruising at the site of the muscle injury. If your mobility is limited or the pain is serious, you should see your doctor and be evaluated. If you have injured or strained your muscle, you may be unable to exercise vigorously for 8-10 weeks until the muscle has healed completely, so be careful!
One other type of soreness that can be felt when performing an intense exercise can be caused by lactic acid build up in your muscles. Lactic acid is a natural by product of cellular metabolism (anaerobic glycolosis). Many beginners have low lactate thresholds, which leads to an increased lactic acid buildup in tissues, which can result in muscle pain. Lactic acid however is not likely responsible for DOMS or other long-term muscle soreness. You can increase your lactate threshold through proper training and exercise.
So getting back to the question, how do I know if I have had a good workout? You know you have had a good workout because you feel good, and over time you are getting stronger and fitter. If you notice a decrease in strength the next time you are at the gym, you probably overworked your muscles and haven’t given them the time (and/or nutrition) to recuperate properly.
Remember that beginners (and experts alike) all want to train harder than their bodies will allow, and that you sometimes need to have as much discipline walking away from the gym, than getting into it. Beginners have to be especially cognizant of the fact that your muscles can grow faster than your ligaments and connective tissues can handle, and that proper recovery is critical to staying injury free.
So next time you are at the gym the day after a tough workout and feel a twinge in your arms or legs or back, walk away from that machine, rack or dumbell and do something else. Go outside and enjoy a walk or a run or something that doesn’t require using that sore muscle. Recovery and good nutrition are paramount to a healthy body and mind.
Author: (
1. Connolly, D.A.J., S.P Sayers, and M.P. McHugh. Treatment and prevention of delayed onset muscle soreness. J. Strength Cond. Res. 17(1):197-298. 2003.
2. Johndavid Maes, and Len Kravitz, Ph.D. Treating and Preventing DOMS -
There is DOMS (delayed onset muscle soreness), which is associated with injury to the muscle cell membrane that triggers an inflammatory response (1). DOMS is often felt 24-48 hours after working out and can peak 1-3 days after working out, and should subside within 7 days. The inflammatory response associated with DOMS also leads to the production of metabolic wastes, which in turn trigger pain in the site of the injury. Swelling (or edema) is also common in DOMS and this can further exacerbate the sensation of pain. DOMS is very common, and many studies agree that you can continue to workout without causing further injury when you have DOMS (as long as proper care, nutrition and recovery steps are taken). Warming up before working out can significantly reduce the chance of getting delayed onset muscle soreness.
Another type of soreness can be caused by acute injury (or strain) to the muscle or ligaments. This is where you have strained or damaged the muscle and/or ligaments and are unable to exercise without further aggravating the injury. These types of injuries can also cause damage to the surrounding blood vessels in the muscle. You may even see bruising at the site of the muscle injury. If your mobility is limited or the pain is serious, you should see your doctor and be evaluated. If you have injured or strained your muscle, you may be unable to exercise vigorously for 8-10 weeks until the muscle has healed completely, so be careful!
One other type of soreness that can be felt when performing an intense exercise can be caused by lactic acid build up in your muscles. Lactic acid is a natural by product of cellular metabolism (anaerobic glycolosis). Many beginners have low lactate thresholds, which leads to an increased lactic acid buildup in tissues, which can result in muscle pain. Lactic acid however is not likely responsible for DOMS or other long-term muscle soreness. You can increase your lactate threshold through proper training and exercise.
So getting back to the question, how do I know if I have had a good workout? You know you have had a good workout because you feel good, and over time you are getting stronger and fitter. If you notice a decrease in strength the next time you are at the gym, you probably overworked your muscles and haven’t given them the time (and/or nutrition) to recuperate properly.
Remember that beginners (and experts alike) all want to train harder than their bodies will allow, and that you sometimes need to have as much discipline walking away from the gym, than getting into it. Beginners have to be especially cognizant of the fact that your muscles can grow faster than your ligaments and connective tissues can handle, and that proper recovery is critical to staying injury free.
So next time you are at the gym the day after a tough workout and feel a twinge in your arms or legs or back, walk away from that machine, rack or dumbell and do something else. Go outside and enjoy a walk or a run or something that doesn’t require using that sore muscle. Recovery and good nutrition are paramount to a healthy body and mind.
Author: (
1. Connolly, D.A.J., S.P Sayers, and M.P. McHugh. Treatment and prevention of delayed onset muscle soreness. J. Strength Cond. Res. 17(1):197-298. 2003.
2. Johndavid Maes, and Len Kravitz, Ph.D. Treating and Preventing DOMS -