Why am I so sore after my first workout? And how do I manage it?

Congratulations on taking the first step on your fitness transformation! It's an amazing feeling to finish a workout, but the soreness that follows can be a bit of a shock. Don't worry, it's a completely normal part of the process, and it's something every single person who has ever trained has experienced.

This muscle soreness, often called Delayed Onset Muscle Soreness (DOMS), is a sign that your muscles have done something new and are now repairing themselves. This is how you get stronger! The soreness is caused by microscopic tears in the muscle fibres, which your body then repairs to make them bigger and stronger than before.

So, what should you learn from your soreness?

• It's not a sign of overtraining. It's simply an inevitable part of being a beginner. You've introduced a new stimulus, and your body is reacting to it.

• Cooling down helps, but it won't make the soreness disappear. While a good static stretch after your workout can help to improve flexibility and reduce stiffness, the soreness itself is a biological process that will happen no matter what.

• It will get better. The good news is that as you train more consistently, the soreness will become less and less intense. Your body adapts incredibly quickly, and soon you'll be able to train with a lot less discomfort.

What can you do about it now?

While you can't make the soreness completely disappear, you can help your body feel better. The best thing to do is to focus on recovery.

• Move gently. A light walk or some very gentle movements can help increase blood flow to the muscles and reduce stiffness.

• Prioritise nutrition. Your body is repairing itself, so it needs the right fuel. Make sure you're drinking plenty of water and eating a balanced meal with protein and carbohydrates. The carbs will help you feel more energised and less sluggish, and the protein will give your muscles the building blocks they need.

• Rest. This doesn't necessarily mean you have to skip your next workout entirely. You can rest the specific muscle groups that are sore, while still getting a session in. For example, if your legs are sore, you could focus on an upper-body workout. Or, if you feel you need it, a full rest day is a great way to let your body recover completely. 

• Consider a massage. I once had a client who had just started doing Bulgarian split squats. She was so sore the next day that she messaged me just to say she thought she deserved a massage appointment. While it's a great laugh, there's some truth to the idea. Sports massage can be a fantastic way to help with muscle recovery and reduce stiffness. If you’re in Portsmouth, book yourself a massage at your home!

The most important thing is to listen to your body and give it the time it needs to recover. A bespoke training programme from an experienced coach will take all of this into account, ensuring you train and recover effectively to make consistent progress.

Ready to start your personalised training journey? Click here to ask about our bespoke programmes.