How Long Does DOMS Last? Muscle Soreness Explained

Two days after your first proper workout in years, you sit down on the loo and your thighs scream. Getting the kids’ shoes on is an ordeal. Going down the stairs is worse. Welcome to DOMS. It is completely normal, it does not mean you did something wrong, and it does pass. So, how long does DOMS last, what helps, and when should you actually worry? Here is what I tell every new parent who joins my classes in Archway.

What is DOMS?

DOMS stands for delayed onset muscle soreness. It is the stiff, tender, achy feeling in your muscles that turns up a day or so after exercise, rather than during it. It is most common when you:

• Try a new type of exercise, or come back after a long break.
• Do more than usual: more reps, more weight, a longer session.
• Do a lot of “lowering” work, like walking downhill, lunges or slow squats.

It is thought to be linked to small amounts of stress in the muscle fibres and the body’s repair process afterwards. Your body adapts quickly, which is why the same workout usually causes much less soreness the second and third time.

How long does DOMS last?

For most people, DOMS follows a fairly predictable pattern:

• 6 to 12 hours after: you might feel a bit tight, or nothing at all.
• 24 to 72 hours after: this is usually the peak. Day two is often the worst.
• 3 to 5 days after: it fades steadily, and most people feel back to normal within this window.

A very tough first session, especially lots of lunges or squats, can leave you feeling it for closer to a week. But it should be steadily getting better each day, not worse.

What helps DOMS go away

There is no magic cure, but these genuinely help you feel better and get moving again:

1. Keep moving gently. A 20-minute walk, an easy bike ride or a light mobility routine often helps more than lying still. Stiff legs loosen once they warm up.
2. Sleep. I know, you are a parent. But even an earlier night or a lie-in at the weekend helps your body recover.
3. Eat enough, including protein. Your muscles need building blocks to repair. A palm-sized portion of protein with each meal is a simple target.
4. Drink water. It will not fix soreness on its own, but being dehydrated will not help.
5. A warm bath or shower. Many people find warmth eases the stiffness.
6. Gentle stretching. It may not shorten DOMS, but it can make you feel looser. My cool down stretches work well on sore days too.

What does not seem to help much: hammering the same sore muscles again with a hard session, or avoiding all movement for days.

How to get less sore next time

• Start smaller than your ego wants. In a first session back, do 2 sets instead of 4.
• Build up gradually. Add a few reps or a little weight each week rather than doubling up.
• Be consistent. Training twice a week, every week, causes far less soreness than one huge session a month.
• Warm up properly. It will not prevent DOMS completely, but it prepares your body for the work.

DOMS or injury? Know the difference

This is the important bit. DOMS feels like a general ache across a muscle, both sides fairly evenly, worse when you first move and easing as you warm up. An injury is different. The NHS page on sprains and strains lists signs of a strain such as pain, swelling or bruising, difficulty putting weight on the area and muscle spasms.

Stop exercising and get advice from your GP, a physio or NHS 111 if you have:

• Sharp, stabbing or sudden pain, especially if it started during exercise.
• Pain in a joint rather than the muscle.
• Swelling, bruising, or you cannot put weight on a limb.
• Pain that is getting worse after 3 days instead of better.
• Very dark or brown urine, extreme muscle pain or weakness after a hard session. This is rare, but needs urgent medical attention.

If you are not sure whether to train while sore, read my follow-up post: should you work out when sore.

How I handle soreness in my classes

New people at SYP Bootcamp often worry they will be too sore to function the next day. That is exactly why every exercise has an easier and a harder option, and why I tell beginners to take the easier one in their first session or two. Classes are 45 minutes with a maximum of 10 people, so I can see when someone needs to ease off. If stiffness in your hips and back is a regular problem, my SYP Unlock hip and back mobility class is a gentle way to move on a sore day. For more on planning recovery, see my guide to rest days and recovery.

FAQs

Is DOMS a sign of a good workout?

Not necessarily. DOMS mostly tells you the workout was new or harder than usual. You can have a very effective session with little or no soreness, especially once your body is used to training.

How do you get rid of DOMS fast?

There is no instant fix. Gentle movement, sleep, enough food and protein, and warmth help you feel better sooner. Most DOMS clears up within 3 to 5 days.

Why is DOMS worse on the second day?

Soreness usually builds over the first 24 to 72 hours as the body’s repair process gets going, so day two is often the peak. It should then ease steadily.

Does DOMS mean I am building muscle?

Not on its own. Muscle grows from consistent training over weeks and months, not from how sore you feel. Being less sore over time is a sign your body is adapting.

Book your first class

Worried about feeling wrecked after your first session? I will make sure you start at the right level. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, all fitness levels welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live up the hill and want a fully personal plan, have a look at personal training in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.