I worked out and now I’m SO SORE. Help?

“Dear Steve, I think my legs are dying and I can’t walk. HALP!”

Yesterday, or two days ago, you did a strenuous workout for the first time in your life (or for the first time in a while). You dutifully did your squats, push-ups, and rows (if you followed the Beginner Bodyweight workout), or you did some barbell squats or deadlifts or pull-ups. Or maybe you decided to run a 5k just for kicks.

And during the workout, you may have felt pretty good!

That was two days ago, though. When you woke up yesterday, every muscle in your body felt like it was hit by a mack-truck. “Welp, this sucks, but at least tomorrow things should be better,” you tell your brain.

And holy crap, it’s like your body forgot how to function. Maybe your arms are stuck in the permanent t-rex position. Perhaps your groin is tight in places you didn’t even realize you could be sore. Walking down stairs or doing anything active may feel like trying to play the QWOP game (please take 2 seconds to play this – it will be the hardest you’ve ever laughed).

So, what are you supposed to do:

If it’s been only a day, should you be worried?

Maybe it’s been two days and you are supposed to work out. Do you skip it?

These are important questions, and the answers totally depend on how you’re training, your level of experience, your goals, and so on.

If you have those questions plus a billion other ones about how to strength train properly, you’re not alone! MOST people don’t bother asking those questions, and waste years (I wasted 6 years!) training without results!

If you want to skip the trial-and-error follies most people go through (and often never get out of!), you can work with one of our trained coaches in our 1-on-1 Online Coaching Program: customized workout programs structured to help you get stronger and reach your goals, form checks to make sure you’re doing things safely, and professional accountability from somebody that actually cares about you (crazy, I know! haha).

You can learn more about this program by clicking on the image below to schedule a free call with us: 

Okay, back to training and soreness. Right now, if you are sore, you’re probably torn between sitting in an ice bath to numb the soreness or climbing into a hot tub until you resemble a prune.

Let me first introduce you to my obnoxious friend, DOMS.


DOMS Collapsed

Although you’re probably already familiar, you’ve never been formally introduced to DOMS (Delayed Onset Muscle Soreness).

First of all, don’t panic. DOMS is totally natural, and you’re going to be fine. Great, even!

In short, DOMS is a result of teeny tiny tears in your muscles from really strenuous activity, meaning you did things that your body is not normally used to.

If you’re brand new to working out or have taken a few weeks off only to jump back in at a high level of stress (heavy squats after a few weeks off), think of DOMS like your muscles saying: in exchange for the recovery I have to do, I’m going make YOU feel it. And actually, although it may not feel like it, this process is TOTALLY normal.

It tends to peak around 48 hours after training, but can occur anytime after your training day (hence the “Delayed” part of DOMS).

Note: this should definitely feel like a soreness (even a painful or deep soreness is okay), but a sharp pain or severe pain is something you should speak to your doctor about.

So, think of our friend DOMS like an obnoxious friend complaining:

“Whoa whoa whoa, I didn’t sign up for this much activity. You just did a lot of things I’m not used to. So I’m going to piss you off tomorrow and make you super sore. And the day after that? It’s going to be WORSE.”

What an ass! Like most bros, our boy DOMS hates Leg Day and wants you to skip it (like he and all the other bros do). So you may notice that DOMS tends to punish you more for big compound lifts like squats, deadlifts, lunges, etc.

Is Doms Good for Me Or Bad For Me?

gladiator thumbs up or down

Now you’re thinking, “I read on a motivational poster once “No Pain, No Gain!” … is that true?”

What you’re really asking is: “is this muscle soreness good for me? Does that mean it’s working? What about TOO much soreness?”

When you exercise (especially strength train), you’re breaking down your muscles, and over the next few days they are rebuilding themselves up stronger.

But if you are SUPPOSED to break down your muscles, then soreness is good. And if SOME soreness is good, then DOMS should be your new best friend because it means it’s REALLY working, right? Maybe.

THE TRUTH: Yes, being sore after a workout can be a sign that you adequately pushed your muscles hard to elicit a response from them – especially if you haven’t worked out that hard in a while. So, DOMS is that friend you want to see occasionally, but not a friend you want to hang out with every day.

This means that once you get used to this level of training, DOMS will go away and you can make huge progress in your training without this soreness.

This means:

Don’t think that you need to be sore in order to get a good workout. DOMS goes away quickly and most of your progress will come without DOMS.

DOMS isn’t a total friend though. You might feel so sore and stiff and tight that you don’t think you could possibly work out today (even though it’s a scheduled workout day).

So, some soreness is good, but don’t go searching to destroy yourself in a single session. We’re after real, long term progress, remember?

That’s why we subscribe to eight-time Mr. Olympia Lee Haney’s motto: “stimulate, not annihilate” method of training at Nerd Fitness. I don’t want you puking, I don’t want you so sore you can’t move, I don’t want you so tired at the end of a workout that you just want to lie down on a mat and die.

Yup, it’s tough to find that balance, especially if you’re brand new to training and have no idea what level of soreness you should feel. Most people first feel DOMS and think something is wrong, when in fact that level of soreness is totally normal.

Don’t be afraid to take a trial and error, self-experimentation mindset!

Of course, if you’re sitting there right now with T-Rex arms and leg muscles so sore you’re like Tin Man, you’re probably thinking the following:

Luckily, the next section is for you.

What do I do Today Though?

So you’ve met DOMS, and whether it’s been 24 or 48 or 72 hours, he’s pretty much immobilized you.  I realize the following is going to sound counterintuitive, but trust me:

You’re going to do your workout today. If it’s the day after the workout, you’re going to do some light activity.

Is it two days after (aka your next workout)? Yup, you’re going to go through a solid warm-up, and no matter how sore you are, you’re going to do your next workout. You see, when you exercise, you’re increasing blood flow to your muscles. By putting your body through the motions, you’re actually speeding up your recovery.

No, this will not cause further damage to your muscles. In fact, this is the best possible way to improve the soreness you’re currently feeling. Yes, it’s going to suck for the first few repetitions, but each repetition is exercising those sore muscles, stretching them back out, and making them less sore. Think of it like you’re showing your muscles there’s really nothing to be afraid of.

Movement is the best cure for soreness. 

That’s why if you’re feeling sore the day immediately after, you can stretch, take a walk, and perform light versions of your movements in order to expedite the healing process!

So when in doubt, move and stretch. This can be done throughout the day, when you wake up, before, during, and after your workout.


Just remember that because you’re so sore and tight, your range of motion initially will be much smaller than a few days prior.

If you want to help fighting off DOMS, consider mixing in some Nerd Fitness Yoga on your off days to speed up recovery and elongate those muscles!

Using a foam roller might help a lot too to combat soreness. Scope this video for a brief tutorial on how to get rolling:

If you have even more questions about soreness, training, how to move properly, mobility, the cosmos, and more…you’re in the right place!

We actually created our 1-on-1 coaching program to help busy people like you fit strength training correctly into their lifes! You’ll work with our NF instructors who will get to know you better than you know yourself, create a workout program specific to your lifestyle and experience, and then help keep you accountable with your nutrition and your life!

It’s training that you’ll actually do, nutrition advice that you’ll actually follow, and results that actually stick:


  • Don’t fear DOMS.
  • Keep to your workout schedule.
  • Use light activity and stretching to recover quicker and feel better.

What other questions do you have about our obnoxious friend DOMS?


PS: If you enjoyed this article but you’re not quite fired up to join our coaching program, that’s cool! You can sign up for our free Rebellion email list and get 6 ebooks free to help you get started!


photo source: B. Baltimore Brown: Gym Floor, istolethetv: workout tired, Screenshot, Gladiator

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  • Rochelle Ray

    Thank you so much. I am 53 years old and have never hurt this badly before. I was thinking there was something really wrong with me. Like I might have a muscle disease. It is the third day of my new workout plan and my legs are still shaky. Now enlighten with you’re information I will preserve. Thank you

  • Olivia esddms

    … I think you’re doing something wrong if recovery takes two weeks. Especially the back thing. Your back should NOT feel like shit after good workouts.

    Consult with a good trainer (and probably dietician and doctor), maybe you’re doing something with bad form? Or you’re working out mostly on misconfigured machines and they’re killing your back? Or you have some sort of rare bone disease or whatever and need a special training regimen?

    If it hurts, stop and change whatever it is. Don’t risk it. You’ll never be the same after back surgery.

  • Olivia esddms

    It gets better:

    from oh-shit-I-WILL-die-now

    to it-only-burns-like-the-fires-of-hell no biggie pain.

  • C.

    How do you not fear it as you have to use your legs after squats to go to the bathroom? Seriously.

  • Br

    Thanks. It seems like a long time. But I did fall from my bike, I am 61, and I do get better and stronger. I think I am just overdoing it. It’s feels good once you get into it. It’s hard to stop, or to know when to stop.

  • I’ve been lifting 4-5x/week for 5 months and I still get DOMS EVERY TIME I WORKOUT. Granted, I rarely do the same workout in one month. But still – will it ever stop? I’m in pain all the time!

  • Ryan Murray

    I am hurting bad today, so did some yoga instead of lifting. I still worked up a sweat and happy I did something instead of nothing.

  • Sarath

    One Of The Best Articles I Have Ever Seen???Died Laughing Because Everything Written There Is Related To My Current Condition??✌Now My Hands Are Like TREX Hands????

  • Brandon Simmons

    Man I shredded my traps with farmers carries two days ago I think I’ll finally be able get back at it tomar!!!

  • Cere

    It’s Mack truck. Mack is a brand of truck. There is no such thing as a mac-truck.

  • Tammer Galal

    I call it peg legs because you walk so weird with DOMS

  • Cool

    First of all,If you don’t mind me asking, what is DOMS???

  • Delayed onset muscle soreness!

  • Ava

    I did a workout on Tuesday I did 50 curl ups and 100 sit ups I am a middle school student and I am female on Wednesday I woke up with a sharp pain and I thought oh it’s probably nothing Thursday I got way worse I read your article and I really hope I have DOMS because on Thursdays I normally do 20 laps of my gym which ends up being about 2 miles I have a really big gym but I could only run half of that today normally all I do is run but I decided to do a core workout on Tuesday today(Thursday) I’m doubling over in pain and as I said before I’m not very capable of doing my normal activities should I be worried earlier today I leaned over to put my backpack on and I almost yelled out in pain I’m very worried… help me please?

  • Jan Baard

    So I went training on weights, pull ups and dips after having done nothing for years. The day after I literally can’t lift one of my arms past 90° curl, other arms is better but still bad. Yeah, I know I way overdid it. I couldn’t even sign the form papers of the fitness where I started because my hands were shaking too much and had difficulties holding the pen still. I can’t see how an advice to do very light activity would help when I’m not even able to get my arms up.
    Btw, I’m writing this the day after when I got out of bed at 4 AM (on a saturday) because my arm hurt so badly it woke me up and kept me awake.

  • Leonardo Lima Ribeiro

    great idea! doing tonight!

  • Nazy Hassaini

    I worked out at the gym for the first time and after one day my whole body was in pain , I could burly even move but now its been two days one of my leg is still extremely sore especially my right back thigh! I can’t walk properly and the pain is really sharp! I am not sure if this is DOMs or not!

  • akshayv

    I’ve owned orthofeet for over two months now. I’ve suffered from planters fasciitis and a broken foot. My feet were in constant pain until I bought these shoes. When I get home from work I don’t want to put on my slippers I just want to keep on my shoes. I’ve been recommending them to all my friends. I think they look great and clean up well.

  • Michael Charles

    moron. you are coded to adapt to the pain. he is adapted to it you should only feel doms if you never worked out before b. if you havent worked out in a long long long time… Also you do not know if he is sore or not. He is a man no man would cry to his girl about being sore.