{"id":107314,"date":"2025-07-31T10:33:09","date_gmt":"2025-07-31T10:33:09","guid":{"rendered":"https:\/\/www.europesays.com\/us\/107314\/"},"modified":"2025-07-31T10:33:09","modified_gmt":"2025-07-31T10:33:09","slug":"is-doms-a-sign-of-muscle-growth-how-to-tell-and-5-ways-to-ease-the-pain","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/107314\/","title":{"rendered":"Is DOMS a sign of muscle growth? How to tell \u2013\u00a0and 5 ways to ease the pain"},"content":{"rendered":"

Whether you’re new to working out<\/a>, have taken a week (or six) off the gym<\/a>, or have just been going extra hard during your sprint intervals<\/a>, you’ve likely been greeted by an old friend: delayed-onset muscle soreness (DOMS<\/a>, for short).<\/p>\n

But are those sore arms a sign your strength<\/a> class is really working, or just an unnecessary side effect that bears no indication on whether you’re getting fitness and may even be stalling your progress? Here’s how to know \u2013 and the best ways to ease the pain while still making gains. <\/p>\n

Meet the expert: <\/strong>Ryan Bennett<\/a> is a PT and strongman<\/a> competitor. In July 2022 he won England\u2019s Strongest Man in Liverpool, and appeared at the Arnold UK and the Strongman Champions League contest.<\/p>\n

What Is DOMS?<\/p>\n

DOMS is that achy, stiff feeling that usually kicks in 24\u201372 hours after a workout, especially when you\u2019ve pushed harder in your training or trying out something new and challenging your body in ways that it isn\u2019t used to. It\u2019s caused by microscopic damage to muscle fibres, but this is part of the body\u2019s natural repair and adaptation process.<\/p>\n

Is DOMS a sign of muscle growth?<\/p>\n

DOMS isn’t necessarily a sign of muscle growth. In the same vein, not feeling sore doesn\u2019t mean your workout was ineffective. <\/p>\n

Muscle growth comes from progressive overload<\/a> \u2013 gradually increasing the stress you put on your muscles by adding more weight, reps, or intensity. That challenge creates tiny micro-tears in the muscle fibres, which your body repairs using satellite cells. Over time, this process makes your muscles stronger and more resilient, says Kate Neudecker, PT, nutritionist, and Men’s Health fitness writer. ‘While soreness can be a sign that your muscles were challenged,’ she adds, ‘it\u2019s proper recovery that really drives progress and growth.’ <\/p>\n

Research<\/a> from the Journal of Strength and Conditioning Research also found that muscle soreness and damage were not required for hypertrophy<\/a> \u2013 increase in muscle size through exercise \u2013 to occur. Muscle growth can happen even without DOMS or lots of exercise-induced damage.<\/p>\n

Is DOMS a sign of muscle increasing in strength?<\/p>\n

DOMS might occur as strength increases, but it\u2019s not a reliable marker that your strength has increased. Strength gains are better measured by performance \u2013 lifting heavier or doing more reps<\/a>, completing the same distance or sets in a quicker time, or improving form \u2013 not by how sore you feel. <\/p>\n

Related StoriesWhat are the best ways to build muscle?<\/p>\n

Here are some ways that will help to build muscle as well as strength:<\/p>\n

    \n
  1. Consistent resistance training with progressive overload<\/li>\n
  2. Proper recovery (sleep and rest days<\/a> matter!)<\/li>\n
  3. Protein-rich diet<\/li>\n
  4. Staying hydrated<\/li>\n
  5. Managing stress<\/a><\/li>\n<\/ol>\n

    Training smart and steadily is more effective long-term than chasing soreness or overtraining. <\/p>\n

    How can I avoid DOMS?<\/p>\n

    Here are some ways to limit \u2013 though not completely eliminate \u2013 getting DOMS:\u2002\u2002\u2002\u2002\u2002\u2002<\/p>\n