PT Personal Trainers

Why do we get sore after a strength training workout?

After an intense strength training workout, many people experience muscle soreness, a phenomenon known as delayed onset muscle soreness (DOMS). This pain typically occurs 24 to 48 hours after exercise and is caused by micro-tears in the muscle fibres. During training, especially exercises involving eccentric contraction, the muscles are subjected to high tension, causing small tears. This process triggers an inflammatory response in the body, leading to swelling and the release of chemicals that sensitize nerve endings, resulting in discomfort.

While soreness can be uncomfortable, it is a natural sign that the body is adapting to the stress of training. As muscle fibres repair themselves, they become stronger and more resilient, allowing a gradual increase in muscle capacity. This recovery process is essential for muscle growth and improving physical performance. Proper hydration, protein intake and rest are crucial factors in accelerating recovery and minimizing the intensity of pain after training.

Margarida Silvestre