Muscle Soreness After Exercise: What's Normal?

You did your first workout in months, felt great, and then two days later you can barely get off the sofa or walk down the stairs with the laundry basket. Sound familiar? Muscle soreness after exercise is one of the most common reasons parents give up in the first fortnight. It does not have to be. In this guide I explain what is normal, how long it usually lasts according to NHS guidance, what helps, and when you should get pain checked by a GP or physio.

Why do muscles ache after exercise?

When you do something new or harder than usual, your muscles have to work in a way they are not used to. Often the aching does not show up straight away but builds over the next day or so. This is commonly called DOMS, short for delayed onset muscle soreness.

NHS inform, the NHS health information service for Scotland, says that feeling your muscles ache or stiffen for a few days after exercise is normal, and that usually your muscles will stop aching in 2 to 5 days (NHS inform: pain and injuries after exercise).

Soreness tends to be worst when you:

• Start exercising after a long break
• Try a new type of exercise, such as your first kettlebell or bootcamp session
• Do a lot of slow lowering movements, like walking downhill or lowering into squats
• Do much more than last time

Normal soreness vs signs of an injury

Normal muscle soreness usually feels like a dull, tender ache in the muscles you worked, on both sides of the body, and it eases as you move around. It should gradually get better day by day.

An injury such as a sprain or strain can feel different. The NHS page on sprains and strains lists signs such as pain, tenderness or weakness, swelling or bruising, not being able to put weight on the injury or use it normally, and muscle spasms or cramping.

When to get help:

• NHS inform says that if pain persists for more than 5 days or gets worse, contact your GP.
• For a suspected sprain or strain, the NHS says to call 111 if the pain is severe or getting worse, swelling or bruising is large or spreading, or you cannot put weight on it or walk more than a few steps.
• It says to call 999 or go to A&E if you heard a crack at the time of injury, the area looks misshapen, it is numb or tingling, or the skin is blue, grey or cold.
• In general, any pain that is sharp, lasting or worrying, or pain in a joint rather than the muscle, is worth getting checked by a GP or physio.

What helps with muscle soreness after exercise

NHS inform says you should be able to ease the symptoms yourself, and that while you can exercise again, it is usually best to wait a few days until the pain eases. Here is what I suggest to my clients, step by step:

1. Keep moving gently. A walk to the shops or around the park often feels better than sitting still all day.
2. Give the sore muscles a break from hard work. If your legs are very sore, do an upper-body or easy walking day instead of another leg session.
3. Do a light version of the movement. A few slow, shallow bodyweight squats can help you feel less stiff.
4. Look after the basics. Sleep as well as you can (I know), drink enough, and eat regular meals.
5. Return to full training once the ache has mostly gone. Ease back in rather than going all-out straight away.
6. If you are unsure about painkillers, speak to a pharmacist. They can advise what is suitable for you.

How to avoid being wiped out next time

You cannot avoid soreness completely when you try something new, but you can stop it being so bad that it puts you off.

Easier start

• Do 1 or 2 sets instead of 3 in your first few sessions.
• Choose easier versions: squat to a chair, wall push-ups, marching instead of jumping.
• Stop each set with a few reps in the tank.
• Always warm up before exercise and cool down afterwards.

When you are ready to progress

• Increase one thing at a time: a few more reps, one more round, or a slightly heavier weight.
• Keep sessions regular. Training 2 or 3 times a week usually means less soreness than one big session every couple of weeks.
• Plan easier days between harder ones. My post on rest days and recovery explains how.

If you are pregnant, postnatal, or have a health condition or an old injury, check with your GP or physio before starting a new routine.

Where a small-group class fits

Most painful first weeks come from doing too much, too soon. In SYP Bootcamp in Archway I keep groups to a maximum of 10, so I can give first-timers easier options and stop you overdoing it. Sessions are 45 minutes and £15. See this week’s class times on the booking page.

FAQs

How long does muscle soreness last after exercise?

According to NHS inform, muscles usually stop aching in 2 to 5 days. If pain lasts more than 5 days or gets worse, contact your GP.

Should I exercise with sore muscles?

Gentle movement such as walking is usually fine. NHS inform says it is usually best to wait a few days until the pain eases before exercising again, so avoid hard training on very sore muscles.

Does being sore mean it was a good workout?

Not necessarily. Soreness mostly shows that you did something new or harder than usual. A workout can be very effective without leaving you aching, and getting stronger over time is a better sign of progress.

Want to start training without being wiped out for days? Book my £15 class or WhatsApp me on 07301 512215. If you would like a 1-1 plan that works around old injuries, see injury-safe personal training in Archway.

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.