Is Muscle Soreness a Sign of a Good Workout? The Truth About DOMS

Muscle soreness does not directly correlate with a good workout; it’s more nuanced than that. But soreness can signal that you need more muscle recovery support.  

Keep reading as we get into the science of delayed-onset muscle soreness (DOMS), post-workout recovery, and muscle recovery supplements. 

Let’s look at: 

• What causes DOMS?

• How long does muscle recovery take?

• Is DOMS an indicator of a good workout?

• How to reduce muscle soreness 

• Why recovery nutrition is important 

• Post-workout recovery supplements and how they can decrease soreness and boost recovery

• A post-workout recovery routine that includes training through soreness

• DOMS FAQs

What is DOMS, and What is Actually Happening in Your Muscles After Training? The Current Science Behind Delayed Onset Muscle Soreness

Delayed-onset muscle soreness, DOMS, is the pain, soreness, and discomfort that’s felt after a workout. It typically occurs 1 or 2 days after strenuous exercise, peaking around day 2 or 3. DOMS often occurs alongside exercise-induced muscle damage (EIMD) and can temporarily compromise training and performance. (1)

DOMS typically occurs after strenuous physical activity your body is unaccustomed to, such as longer or more intense training. DOMS is also associated with eccentric muscle contractions, where the muscle stretches under tension. (2)

You may experience DOMS after adding a new exercise to your routine, adding more weight to a lift, or increasing your workout intensity. Over time, your muscles adapt, and you may no longer feel sore after the same workout. 

Let’s consider what’s happening in the muscle. Intense (for your body) exercise causes microdamage to the muscles, which triggers the release of local inflammatory signals (including TNF-alpha, IL-6, IL-1 beta, and others) and the accumulation of metabolic metabolites. Intense or unfamiliar exercise can cause microdamage to muscle and connective tissue and trigger local inflammatory signaling. These responses along with changes in pain sensitivity and other local processes, are thought to contribute to DOMS, although the exact mechanism is still being studied. Symptoms can be mild to severe. (2, 3) 

Research suggests that connective tissue is also involved in DOMS, and that dehydration can exacerbate soreness. (4, 5) 

Is Muscle Soreness a Reliable Indicator of a Good Workout?

In short, DOMS and muscle soreness are not reliable indicators of a good workout. 

You can build strength and muscle mass without feeling sore all the time; the key is recovery. If you exercise regularly, are fit and well-conditioned, and recover properly, you can minimize the soreness you experience after training. 

A little soreness and occasional DOMS may indicate you are progressing in your training, especially when it correlates with increased workout time or intensity, or when you try a new fitness challenge. However, if you can barely walk, you may have overdone it. You don’t want to be so sore that you can’t do your next workout, since that can slow your progress. Constant soreness can also be a sign of insufficient muscle recovery time.

How to Reduce Muscle Soreness: What the Research Says Actually Helps

Your training schedule, physical support, and supplements for post workout recovery can all help reduce muscle soreness. 

First, design your training schedule to allow for sufficient recovery time. This may look like resistance training specific muscle groups on non-consecutive days and building in recovery days needed for muscle hypertrophy (muscle growth). Good sleep is also an important aspect of recovery. 

Second, physical therapies can improve DOMS symptoms and muscle recovery by increasing blood flow to the area. A systematic review and meta-analysis of 121 studies looking at physical therapies for DOMS suggests some positive evidence for the following interventions: 

• Contrast therapy (hot and cold therapy)

• Cryotherapy (cold therapy) 

• Phototherapy (red light therapy)

• Vibration

• Ultrasound

• Massage

• Active exercise (active recovery)

• Compression (6)

Finally, nutrition strategies and targeted supplements for muscle recovery can help to reduce muscle soreness. We will look at these next. 

Why Recovery Nutrition Matters More Than Most People Realize for Reducing DOMS

In past articles, we’ve discussed extensively the role that nutrition plays in muscle protein synthesis. Whey protein, specifically, provides the building blocks for post-workout muscle repair and growth. Consider whey protein for muscle recovery as a nutrition foundation. Hydration is also important for recovery. (5) 

Additionally, specific nutrients and supplements can affect how your body responds to exercise-related muscle damage and inflammation, influencing soreness levels. One of these nutrients is creatine. 

In a 2026 double-blind randomized controlled trial, researchers explored creatine supplementation in resistance-trained athletes. This small study suggests that creatine supplementation may accelerate recovery and reduce post-exercise soreness in as little as 3 days. (7)

Another recent double-blind placebo-controlled trial examined the use of creatine monohydrate on DOMS induced by eccentric exercise. The study included both men and women who received either the supplement or placebo for 33 days. The group that received creatine recovered faster, experienced less discomfort after exercise, and improved muscle function, suggesting creatine is a practical nutrition strategy for reducing soreness. (8) 

Other supplements to consider for DOMS include L-carnitine and tart cherry extract. L-carnitine is an important molecule for cellular energy production and may help improve recovery and soreness by decreasing exercise-induced inflammation and oxidative stress. (9)

Tart cherry extract is high in antioxidants. Data from several parallel and crossover studies suggest that tart cherry supplementation can help reduce inflammation and oxidative stress associated with DOMS and support faster recovery. (3)

How to Train Through Soreness Without Compromising Your Progress

If you are experiencing DOMS, working out may be the last thing you feel like doing. However, some movement can actually help to reduce soreness. Additionally, consistently using a well-formulated post-workout recovery drink can support training adaptation and recovery over time. 

Outwork Nutrition Recovery with Creatine Monohydrate and Ashwagandha contains research-backed dosages and nutrient forms of five of the best supplements for muscle recovery:

• 5 grams of creatine monohydrate

• 2.5 grams of betaine anhydrous 

• 2 grams of L-carnitine 

• 480 mg of tart cherry extract

• 300 mg of KSM-66 ashwagandha root extract 

Together, these ingredients help you recover from hard training, reduce soreness, and build muscle. It’s important to note that these recovery ingredients don’t have an immediate, acute impact on soreness. Rather, the results are cumulative with consistent use over time. 

If you experience DOMS, regular muscle recovery drinks can help you get back to the gym and stick to your training schedule without severe muscle soreness getting in the way. 

FAQs

Does muscle soreness mean you had a good workout? 

Not necessarily. While some soreness can indicate progress, too much can disrupt your training schedule. As you adapt to exercise, you’ll experience less soreness from the same workout. 

How long does DOMS typically last after a hard training session?

DOMS tends to start 1 or 2 days after intense training, peak around days 2 or 3, and can last for up to 5 days. 

What is the best way to reduce muscle soreness after training?

Reduce muscle soreness by staying hydrated, continuing to move your body by engaging in active recovery, and using Outwork Nutrition Recovery regularly.

Should you train when you are still sore from your last workout?

In most cases of soreness, you can continue training as your body allows. The caveat is to allow adequate recovery for each muscle group. 

Do supplements like creatine or L-carnitine help reduce DOMS?

Yes, research suggests that both creatine and L-carnitine can help reduce DOMS. You’ll find both nutrients in Outwork Nutrition Recovery. 

References

1. Hotfiel T, Freiwald J, Hoppe MW, Lutter C, Forst R, Grim C, Bloch W, Hüttel M, Heiss R. Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Sportverletz Sportschaden. 2018 Dec;32(4):243-250. English. doi: 10.1055/a-0753-1884. Epub 2018 Dec 11. PMID: 30537791.

2. Wiecha S, Posadzki P, Prill R, Płaszewski M. Physical Therapies for Delayed Onset Muscle Soreness: A Protocol for an Umbrella and Mapping Systematic Review with Meta-Meta-Analysis. J Clin Med. 2024 Mar 29;13(7):2006. doi: 10.3390/jcm13072006. PMID: 38610771; PMCID: PMC11012564.

3. Tanabe Y, Fujii N, Suzuki K. Dietary Supplementation for Attenuating Exercise-Induced Muscle Damage and Delayed-Onset Muscle Soreness in Humans. Nutrients. 2021 Dec 24;14(1):70. doi: 10.3390/nu14010070. PMID: 35010943; PMCID: PMC8746365.

4. Wilke J, Behringer M. Is "Delayed Onset Muscle Soreness" a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. Int J Mol Sci. 2021 Aug 31;22(17):9482. doi: 10.3390/ijms22179482. PMID: 34502387; PMCID: PMC8431437.

5. Cleary MA, Sweeney LA, Kendrick ZV, Sitler MR. Dehydration and symptoms of delayed-onset muscle soreness in hyperthermic males. J Athl Train. 2005 Oct-Dec;40(4):288-97. PMID: 16404450; PMCID: PMC1323290.

6. Nahon RL, Silva Lopes JS, Monteiro de Magalhães Neto A. Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Phys Ther Sport. 2021 Nov;52:1-12. doi: 10.1016/j.ptsp.2021.07.005. Epub 2021 Jul 29. PMID: 34365084.

7. Salem A, Ammar A, Kerkeni M, Boujelbane MA, Merve Uyar A, Moritz Köbel L, Selvaraj S, Zare R, Heinrich KM, Jahrami H, Tounsi S, Grosso G, I Schöllhorn W, Trabelsi K, Chtourou H. Short-term creatine supplementation enhances strength, reduces fatigue, and accelerates recovery in resistance-trained athletes: a double-blind, randomized, crossover trial. J Int Soc Sports Nutr. 2025 Sep 30;22(sup1):2617283. doi: 10.1080/15502783.2026.2617283. Epub 2026 Jan 24. PMID: 41579075; PMCID: PMC12833896.

8. Yamaguchi S, Inami T, Nishioka T, Morito A, Ishiyama K, Murayama M. The Effects of Creatine Monohydrate Supplementation on Recovery from Eccentric Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial Considering Sex and Age Differences. Nutrients. 2025 May 23;17(11):1772. doi: 10.3390/nu17111772. PMID: 40507040; PMCID: PMC12157024.

9. Caballero-García A, Noriega-González DC, Roche E, Drobnic F, Córdova A. Effects of L-Carnitine Intake on Exercise-Induced Muscle Damage and Oxidative Stress: A Narrative Scoping Review. Nutrients. 2023 May 31;15(11):2587. doi: 10.3390/nu15112587. PMID: 37299549; PMCID: PMC10255885.