Why Muscles Get Sore After Workouts (And How to Prevent It)

You’ve just crushed a workout that pushed your limits—Tuesday hill sprints, lifting weights you never thought you could, or mastering that intense new HIIT class.

The endorphins are pumping, and you feel invincible. But then, the next morning arrives, and as you roll out of bed, a familiar sensation kicks in: muscle soreness.

Suddenly, that feeling of triumph is overshadowed by tightness and discomfort, making even the simplest tasks feel daunting.

Muscle soreness, especially Delayed Onset Muscle Soreness (DOMS), is a natural result of pushing your muscles beyond their usual limits. While it’s a sign that your body is adapting and growing stronger, it can also impact performance and make the thought of your next workout feel overwhelming.

But don’t worry—there are effective, science-backed ways to speed up your recovery and ease that muscle ache.

In this blog, we’ll explore the physiology of muscle soreness, understand the difference between different grades of muscle strain and how to identify them, tackle some myths, the genetic angle behind muscle soreness and recovery, and actionable recovery strategies that will enhance your training journey and get more out of every workout.

Why Muscle Soreness Happens

Ever wonder why your muscles feel sore after a tough workout? It all comes down to how your body responds to the physical stress of exercise and what your body has been conditioned to tolerate. 

When you challenge your muscles, especially through new or intense exercises, tiny tears develop in the muscle fibers. These tears are actually a good thing—they signal your body to repair and rebuild stronger muscles.

But there’s more to the story. 

Muscle soreness can take different forms. Muscle burn is the familiar sensation that occurs during or immediately after a workout and resolves within a few hours. It's caused by a buildup of lactic acid and other metabolites in the muscles. 

In contrast, DOMS is the pain and stiffness that often develops after 24 hours of your workout and can last up to 5 days. 

Types of Muscle Soreness

Recognizing the difference between regular muscle soreness and severe discomfort is key to maximizing your recovery and preventing injury. Not all pain is the same,  and knowing how to tell the difference ensures you’re addressing the right issue and giving your body what it needs to heal.

• Delayed Onset Muscle Soreness (DOMS)

DOMS is the familiar soreness that kicks in a day or two after an intense workout. It’s the result of the small muscle tears mentioned earlier and is part of the natural recovery process. 

While uncomfortable, DOMS is temporary and usually resolves within a few days as your muscles repair and grow stronger.

• Acute Muscle Injuries

On the other hand, acute pain or sharp discomfort during a workout could indicate more serious muscle damage. 

Unlike DOMS, these injuries usually result from overexertion or improper form and require immediate attention. Ignoring them can lead to further damage and prolonged recovery time. 

When to Seek Help If the soreness or pain: lasts longer than 5 days,  is sharp or intense,  or is accompanied by swelling, bruising, or loss of function, it may be an injury.  It's essential to consult a healthcare professional for assessment and guidance. Injuries may require medical intervention such as physical therapy, imaging (like an MRI), or other treatments.

By understanding the difference, you can safely push your limits while staying mindful of what your body needs—whether it's just a little extra rest or more serious injury prevention.

The Role of Genetics in Muscle Soreness

Recovery is not a one-size-fits-all process; it’s influenced by your unique genetic makeup. 

Understanding how your genetics impact your body’s response to exercise and muscle soreness can help you tailor your recovery strategies, maximizing your results and minimizing downtime.

Certain genetic variations can determine your susceptibility to DOMS and influence how quickly you recover from muscle damage. 

For instance, specific genes may affect inflammation levels, muscle repair efficiency, and overall recovery time. By identifying these genetic markers, you can optimize your training and recovery plans to suit your individual needs, allowing you to push your limits safely and effectively.

Embracing a personalized approach to recovery not only enhances your fitness journey but also empowers you to achieve your goals with greater ease and efficiency.

Genes Impacting Muscle Damage

One gene that significantly influences muscle recovery is ACTN3, commonly known as the "speed gene." This gene is responsible for producing a protein found in fast-twitch muscle fibers, which are essential for explosive activities like sprinting and weightlifting. 

For instance, if you’ve ever noticed that after a HIIT workout or a heavy lifting session, you experience significant muscle soreness for days, you might have a variation of the ACTN3 gene that makes you more prone to muscle damage. On the other hand, people with a different variation of ACTN3 may find they recover more quickly after the same kind of intense workout. 

Understanding your genetic predisposition can help you make informed choices—if your body is more prone to muscle damage, you might scale back on intensity during back-to-back training days, incorporate more recovery time, or focus on active recovery and gentle movement to give your muscles time to heal.

Genes Affecting Inflammation 

Inflammation is a natural part of the recovery process, but for some people, genetic variations can lead to higher or prolonged inflammation levels, affecting how quickly they recover. Two genes, IL6 and TNF, play critical roles in this response.

For example, IL6 is a gene that regulates inflammation and immune responses. If you have a variation in IL6, your body may produce higher levels of inflammatory markers after an intense workout, making you more prone to lingering muscle soreness. 

This could explain why, even after a typical recovery period, you still feel stiff or tender. Knowing this about your genetic makeup allows you to tailor your recovery routine—perhaps incorporating more anti-inflammatory foods like leafy greens, berries, or omega-3s, or extending your recovery time to ensure your muscles heal properly before your next session.

Similarly, TNF (Tumor Necrosis Factor) is another gene linked to inflammation. Variations in the TNF gene can cause an exaggerated inflammatory response, especially after high-impact exercises or heavy strength training. 

For instance, you might experience more swelling or discomfort after a workout if your body produces more TNF-related inflammatory signals. Understanding this can guide you to recovery methods that specifically target inflammation, such as cold therapy, compression garments, anti-inflammatory medication or supplements like curcumin or fish oil, which can help reduce swelling and speed up your muscle repair process.

By understanding how IL6 and TNF affect your body’s inflammation levels, you can better tailor your recovery strategy to minimize soreness and optimize muscle repair.

Understanding the Science Behind Muscle Repair and Adaptation

Have you ever wondered why some workouts leave you sore, while others don’t? 

Or why consistency seems to unlock new levels of strength and endurance? 

The answer lies in the intricate science of how muscles repair and adapt. By understanding these processes, you can train smarter, recover better, and achieve lasting progress without unnecessary discomfort.

Let’s break it down.

Role of Microtrauma in Muscle Growth

When you push your body through intense workouts or try new exercises, your muscle fibers experience tiny tears known as microtrauma. While this might sound alarming, it’s actually a natural and essential part of the muscle-building process.

After your workout, your body goes into repair mode. Specialized cells get to work, rebuilding the damaged muscle fibers stronger and thicker to handle future challenges. This process, called muscle hypertrophy, is what drives muscle growth and improves performance over time.

 

With consistent training, your muscles adapt step by step, much like building a house. Each workout lays a new brick, strengthening the structure. Over time, these small, deliberate efforts allow your muscles to handle heavier loads or longer repetitions. 

But just as placing a roof on an unfinished wall risks collapse, pushing your body too hard without proper progression can lead to strain or injury. This is why structured, progressive training is so important—it ensures your foundation is strong, allowing your muscles to grow and perform optimally while minimizing unnecessary strain.

Microtrauma might feel like a setback, but it’s actually the foundation of progress. By balancing effort with recovery, you create the perfect environment for your muscles to repair, adapt, and thrive.

The Importance of Protein Synthesis and Muscle Recovery

Your muscles don’t grow during workouts—they grow during recovery. At the heart of this process is protein synthesis, where your body repairs damaged muscle fibers and builds new ones, laying the foundation for strength and growth.

When you exercise, your muscles use amino acids to repair tiny tears caused by physical activity. If your protein intake is insufficient, this process slows down, delaying recovery and potentially leading to muscle loss instead of growth.

Eating protein-rich foods or supplements within the first 30–60 minutes after your workout maximizes recovery. This period, known as the anabolic window, is when your muscles are most receptive to absorbing nutrients, speeding up the repair process and reducing soreness.

Actionable Tip:  Fast-digesting proteins like whey quickly supply your muscles with the amino acids they need, making them ideal for post-workout recovery.  Slow-digesting proteins like casein work overnight to support sustained repair, ensuring your muscles have what they need, even during sleep.

By prioritizing protein intake and timing it strategically, you can accelerate recovery, minimize soreness, and set yourself up for long-term progress.

Inflammation and Muscle Soreness

Inflammation is a double-edged sword in muscle recovery. While it’s a necessary response to exercise-induced stress, excessive inflammation can hinder progress and prolong soreness if left unmanaged.

During intense workouts, microtrauma triggers inflammation. This process increases blood flow to the affected areas, delivering oxygen and nutrients essential for repair. It’s a sign your body is working to rebuild and strengthen your muscles.

While DOMS is a natural part of the recovery cycle, having a genetic predisposition for chronic or excessive inflammation can delay healing and make it harder to bounce back.

Employing more directed recovery strategies can enhance how your body manages this inflammation. Rest, hydration, and a nutrient-rich diet, particularly one with anti-inflammatory foods like omega-3 fatty acids, leafy greens, and berries, can help reduce unnecessary soreness while supporting muscle repair.

Does Soreness Mean a Good Workout? Myths and Facts

When it comes to muscle soreness, many people assume it’s the ultimate badge of a successful workout. But is that really true? Let’s debunk some common myths and uncover the facts about what soreness really means for your fitness journey.

 

❌ Myth #1: Soreness = Strength Gains

It’s tempting to equate muscle soreness with progress. After all, if you’re sore, it must mean your workout was effective, right? Not exactly.

While micro-trauma is part of the muscle-building process, the intensity of soreness doesn’t always correlate with strength gains. Factors like exercise variety and progressive intensity play a bigger role than soreness itself.

✅What to Focus On Instead: A gene-based personalized approach to training helps you optimize your workouts for results—not just discomfort. By targeting your genetic strengths and recovery capacity, you can build strength efficiently without relying on soreness as a benchmark.

❌ Myth #2: No Soreness = No Progress

On the flip side, some believe that if they don’t feel sore, their workout wasn’t effective. This couldn’t be further from the truth.

As your body adapts to a consistent training routine, soreness often decreases. That doesn’t mean you’re not making progress—it’s a sign that your muscles are becoming more efficient at handling the load.

✅What Really Matters: Progress is about more than how you feel the next day. Tracking performance improvements, like lifting heavier weights, running faster, or increasing endurance, is a far better indicator of success than post-workout soreness.

❌ Myth #3: Pushing Through Soreness Leads to Faster Gains

Some believe that training through soreness speeds up results. Unfortunately, this approach often does more harm than good.

Exercising while sore, especially without proper recovery, can strain already fatigued muscles, increasing the risk of injury or overuse. Instead of rushing your progress, prioritize rest and active recovery to allow muscles to heal and grow stronger.

✅The Smarter Strategy: Listen to your body. Incorporate low-impact workouts or active recovery techniques like stretching, foam rolling, and light cardio on days when soreness lingers. GENEFIT’s personalized recovery recommendations can guide you in finding the right balance.

✅ Fact #1: Soreness Does Not Equal a Better Workout

A study published in PubMed confirms that muscle soreness isn’t necessary for building strength or improving fitness. With regular training, your body becomes more efficient, and soreness naturally decreases.

Instead of chasing soreness, focus on your overall training plan. Consistency, proper form, and progressive overload are the real keys to long-term success.

✅ Fact #2: Recovery Is Key for Progress

Soreness is simply a signal that your muscles are in recovery mode. Proper recovery, including hydration, nutrition, and rest, ensures that your muscles rebuild stronger and more resilient.

By embracing recovery as an essential part of your fitness routine, you’ll prevent overtraining, reduce the risk of injuries, and keep your progress on track. 

By busting these common myths, you can move beyond soreness as a measure of success and focus on what truly drives your fitness goals—smart training, proper recovery, and consistent effort.

How to Personalize Your Recovery

Recovery is not a one-size-fits-all approach. 

It can vary greatly depending on factors like your fitness level, age, genetics, workout intensity, and training experience. Understanding how your body responds to exercise will help you make smarter recovery choices that align with your personal needs.

Athletes and fitness enthusiasts should monitor their soreness levels to know when to push through and when to allow for proper rest. Striking the right balance is key to sustaining progress without risking injury. 

🎧Curious to know why DNA is a crucial parameter that influences recovery and injury prevention? Listen to genetic experts, Diane White and Chantelle Rossouw, as they breakdown the nitty-gritties of gene-based training and recovery strategies. Go to ‘The Genetic Coach’ Podcast

 Apps like GENEFIT leverage genetic science to provide personalized insights, empowering athletes to optimize their training and recovery strategies. 

GENEFIT's genetically informed Tissue Health scores indicate how your muscles and connective tissues are responding to your workout load. Tracking these and the other fitness scores in GENEFIT enables you to keep training safely and effectively, avoiding overtraining and injury. 

Wrapping Up: Understanding Soreness, Progress, and Recovery for Optimal Fitness

Muscle soreness doesn’t always equal a better workout or faster progress. While it’s a natural response to intense exercise, it’s not the sole indicator of muscle growth. 

Factors like consistency, recovery, and the right training approach play a significant role in achieving lasting results. To reach your fitness goals effectively, it’s crucial to balance training and recovery. 

With personalized, data-driven insights, you can fine-tune your approach for better muscle performance and recovery, helping you optimize both your training routine and recovery strategies.

Want to learn more about maximizing your performance and recovery? Check out our blog on recovery strategies for actionable tips and strategies to help you make every workout count!

FAQs

Should I take a hot bath or a cold bath for sore muscles?

Use a cold bath or ice packs to reduce inflammation and swelling after intense workouts. Opt for a hot bath to relax tight muscles and improve blood flow for recovery. For balanced benefits, try contrast therapy—alternating between hot and cold water.

How can I tailor my recovery plan to my workout intensity?

Match recovery time to the intensity of your workouts. After high-intensity sessions, focus on rest, proper nutrition, and active recovery. For lighter workouts, shorter recovery periods with hydration and stretching may suffice. Adjust based on how your body feels.

What are some signs I'm overtraining and need more rest?

Persistent fatigue, prolonged soreness, decreased performance, mood changes, or trouble sleeping can indicate overtraining. Listen to your body and prioritize rest, nutrition, and recovery when these signs appear.

How can GENEFIT help me recover from muscle soreness faster?

GENEFIT provides personalized recovery recommendations by analyzing your genetic predispositions and workout data. This insight helps you optimize rest, nutrition, and training frequency for faster recovery and sustained progress.