MariposasWhat Is DOMS? Muscle Soreness After Exercise Explained
By Zachary, builder of Mariposas
· Last updated June 2026
That deep ache that shows up a day or two after a tough session has a name: DOMS, or delayed onset muscle soreness. It’s normal, it’s temporary, and it’s not a measure of a good workout.
What causes it
DOMS comes from microscopic damage to muscle fibers, especially after unfamiliar or eccentric (lowering) movements. It typically peaks 24-72 hours after training and then fades.
Soreness ≠ progress
You don’t need to be sore to have trained effectively, and being very sore doesn’t mean you trained better. As you adapt to a movement, you’ll get sore from it less, that’s a sign of progress, not a problem.
How to ease it
- Light movement and easy cardio increase blood flow
- Stay hydrated and eat enough protein
- Prioritize sleep, that’s when you recover
- Ease into new exercises rather than maxing out day one