What Is the “Pain” in No Pain, No Gain? Understanding Delayed Onset Muscle Soreness (DOMS)
The saying “no pain, no gain” has been part of gym culture for decades, but it’s often misunderstood. Many people believe it means you must feel discomfort for exercise to be effective, or that pain is a sign of improvement. In reality, the “pain” most people refer to falls into two categories: the normal effort or challenge felt during a workout, and a specific type of muscle soreness known as Delayed Onset Muscle Soreness (DOMS).
As an exercise physiologist, I hear questions about DOMS almost every week: why it happens, whether it’s good or bad, and what it means for long-term results. Let’s take a closer look at what DOMS really is and how to manage it.
What Is DOMS?
DOMS is the stiffness, tenderness, and muscle ache that typically appear 12–24 hours after unfamiliar or challenging exercise. It often peaks around 24–72 hours, then gradually resolves.
It’s especially common after:
Eccentric movements (e.g., resistance training, downhill walking)
Trying a new activity or exercise
Returning after a break
Higher training volume or intensity
DOMS is primarily caused by microscopic stress to muscle fibres and connective tissue, not by inflammation alone, and not by lactic acid (a common myth).
Why DOMS Happens
When you challenge your muscles beyond what they’re accustomed to, minor structural changes occur at the cellular level. This triggers a repair and adaptation process that ultimately strengthens the tissue.
Key contributors include:
Microtears in muscle fibres
Connective tissue stress
Temporary inflammation associated with muscle repair
Fluid shifts that increase muscle sensitivity
DOMS is part of the “adaptive response”, your body learning to handle more over time.
Does DOMS Mean You Had a Good Workout?
Not necessarily.
DOMS can happen when:
You start a new program
You increase the load or volume
You introduce new eccentric-heavy training
But DOMS is not required for progress.
You can build strength, muscle, mobility, and cardiovascular fitness without ever feeling sore.
Consistent, progressive, well-planned training often produces less DOMS over time because your body becomes more resilient. Excessive soreness can actually interfere with recovery and performance if it prevents normal movement or alters technique.
DOMS vs. Injury: Knowing the Difference
It’s important to distinguish normal post-exercise soreness from problematic pain.
DOMS typically feel:
Dull, stiff, tender
Worse with movement or stretching
Bilateral or symmetrical
Gradual onset (not during exercise)
Injury pain typically feels:
Sharp, sudden, or localised
Worse immediately upon loading
Persistent swelling or bruising
Joint-based or structural
If pain begins during exercise, is sharp, or continues beyond 5–7 days, it may be something other than DOMS.
Managing and Reducing DOMS
While DOMS will resolve naturally, several strategies can help alleviate discomfort:
1. Gentle Movement
Light walking, mobility work, or low-intensity cycling improves blood flow and eases stiffness.
2. Warm-Up and Cool Down
Preparing tissues before exercise and gradually winding down afterwards can reduce severity.
3. Gradual Progression
Increasing load or volume slowly is the most effective way to minimise DOMS in the long term.
4. Hydration and Nutrition
Adequate protein and fluid support muscle recovery.
5. Massage or Foam Rolling
These can improve short-term comfort by increasing tissue circulation.
6. Sleep
Quality sleep accelerates tissue repair and reduces soreness intensity.
Can DOMS Be a Good Sign?
DOMS can indicate that your body is adapting to a new stimulus. It reflects a challenge, not damage. But more soreness is not better, and persistent or extreme DOMS is counterproductive.
The real “gain” comes from:
Consistency
Progressive overload
Good technique
Sustainable training doses
Not from chasing soreness.
The Bottom Line
The “pain” in no pain, no gain refers to the temporary, adaptive soreness known as Delayed Onset Muscle Soreness, not injury or harmful discomfort. DOMS is normal when trying something new, but it isn’t essential for progress. Innovative, individualised training, paired with proper recovery, is what truly drives long-term results.
If you’re unsure whether the discomfort you’re feeling is normal DOMS or something that needs attention, let’s go through it together. Book in your next session and we’ll assess your symptoms, adjust your program, and help you train confidently, safely, and effectively toward your goals.