Delayed Onset Muscle Soreness

August 30, 2018


If you’ve spent any time in a gym or around gym rats, you have probably heard the term DOMS or Delayed Onset Muscle Soreness.  It is exactly what it sounds like.   I love to lift heavy but the soreness that I experience 1-2 days later is the worst.  It hurts to stand.  It hurts to walk and don't even talk to me about going to the restroom.  Ugh!


I took a week off from strength training and just did cardio and yoga.  On Monday of this week I went back to the gym and trained legs.  I pushed myself because I missed the feel of the weights.  It was a great workout:


Leg extensions – 4 x 10

Leg Press – 4 x 12

Barbell squats – 4 x 12

Step ups / Walking lunges (superset)

Abductor machine – 4 x 15


I knew soon after the workout that I was in trouble.  Usually the soreness sets in about 2 days later, but I started feeling it during the workout.  As I write this, it is 3 days later and I’m still sore.  My first mistake was going so hard on my first day back.  My second mistake was training legs on Monday.  Why?  Because on Tuesday morning I do cardio with my running group and ran 4 miles in the morning and then on Tuesday night I taught a fitness class and guess what we trained?  Legs!  So that is back-to-back leg workouts plus cardio.  Then on Wednesday night I take a yoga class.  The yoga helped a little with loosening up my muscles, but the soreness remains.  This has been a rough week.  I have to remember not to train legs on Monday and to not go so hard after time off.


Check out this article to learn more about DOMS

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