OH YES! I hurt all over the body & makes me very very happy!!!! What am I talking about? DOMS my friends, DOMS! Delayed Onset Muscle Soreness! That feeling of holding onto something to sit down after leg day. The struggle to wash your hair & dry it after arm & shoulder day. You get it! 🙂 You typically start feeling this about 12-24 hours after the workout. Your feeling of “discomfort”, 😉 , can feel the worst 1-3 days after the workout. Most are able to feel fine after 48 hours but those hard-core bodybuilders may feel it longer!
For me, since I have been working out for so many years, I really have to work to feel DOMS. YES, I change up my program all the time but I have to put my all into it to feel it AND I DO!
For a few years, I just worked to maintain my already gained muscle mass from my bodybuilding years. I was able to keep muscle & stay lean without lifting heavier weights for me.
Then came the hormone change! Once I went into perimenopause to menopause, I really had to start challenging myself like crazy – like in my young years when I was lifting to compete. I still work very very hard at it & I do feel my DOMS most of the time. I do like the feel of DOMS because I know it proves to me that I am challenging my body to change even at 58 BUT I DON’T HURT SO BAD THAT I AM DEBILITATED OR THAT I DON’T FEEL BETTER AFTER A COUPLE DAYS.
Almost everyone new to working out with weights or anything else will feel DOMS because you are adding new challenges to your body. There is no evidence it is necessary for gains or improvements though. I personally like it and especially after 30++++ years, I know that I am still challenging myself FOR ME. 🙂
SOME FACTS but please read the whole article for lots of great info!
Per ACSM, American College of Sports Medicine, “DOMS appears to be a side effect of the repair process that develops in response to microscopic muscle damage. Examples of activities that are known to cause DOMS include: • Strength training exercise • Walking down hills • Jogging • Step aerobics • Jumping Activities which cause DOMS all cause muscles to lengthen while force is applied.” They also mention here that the notion it is due to lactic acid build up is not true & is not part of this DOMS process.
There are many things we thought were true about DOMS that are actually not factually correct. Warming up which we should all do anyway as well as stretching do not work to prevent DOMS. We need both for other reasons but there is no proof that either reduces DOMS.
If the soreness goes on for more than 3-5 days, you have really done too much. I know for me, I typically feel it for about 2 days before it starts easing up.
You also need to know if you have actually hurt yourself versus just DOMS. If you have swelling that does not go down, again, if it is debilitating, dark urine or other signs you know are not part of the normal after workout muscle soreness – get to a doctor! Even if you are not sure, better safe than sorry!
Again, I am advanced so I do know if mine is more than just muscle soreness. I am really liking the fact that I can still progress add some muscle & improve even at 58! Not everyone likes that DOMS feeling but I happen to love it! 🙂
What are your thoughts on DOMS? Like or not? Any things you were surprised about in regards to stretching & warming up really not helping it?