You’re sore after every workout as if it’s your first day—every day—and it’s definitely not your favorite part of the process.

If this sounds familiar, you’re likely experiencing DOMS (delayed onset muscle soreness). It typically kicks in a few hours post-workout, peaks within 24–48 hours, and fades after about three days. But if it feels like DOMS is your permanent workout buddy, what’s going on?

Several factors might be contributing to this constant soreness. While it’s always wise to consult your doctor if you’re concerned, here are some common culprits—and how you can tackle them:

1. Irregular Workouts Keep Your Body in Shock Mode

When your workouts are inconsistent, your muscles don’t get the chance to adapt. Instead, you’re essentially starting over every time, which keeps soreness around longer.

The fix? Aim for consistency: working out 3–4 times a week helps your body adapt and strengthen rather than just recover from surprise attacks. Regular exercise creates a rhythm that allows your body to handle increasing challenges.

2. Skipping Warm-ups and Mobility Work

Heading into a workout cold is like slamming on the gas in a frozen car—it’s rough on your engine. Warm-ups and mobility exercises prepare your muscles and joints, improving circulation and reducing the risk of soreness.

Dynamic stretches, light cardio, or joint mobility drills make a world of difference. In fitness classes, arriving on time ensures you benefit from structured warm-ups. Arriving early? Even better—you can add a few extra moves to loosen up and start strong.

3. Neglecting Recovery Habits

What you do outside the gym is just as critical as what you do inside it. If you’re sore all the time, ask yourself:

• Hydration: Are you drinking enough water? Dehydrated muscles recover slower.

• Sleep: Are you giving your body the 7–9 hours it needs to repair and recharge?

• Stress Management: Chronic stress keeps inflammation levels high, which can delay recovery.

Simple changes in your daily routine can make soreness less of an issue and recovery much faster.

4. Under-fueling Your Body

Think of food as fuel for your workouts and recovery. If you’re not eating enough protein, your muscles lack the building blocks to repair. Without carbs, your energy reserves can’t recover.

To reduce soreness, make post-workout nutrition a priority. A snack or meal with protein and carbs within an hour of exercise kick-starts recovery. It doesn’t have to be fancy—yogurt with fruit or a protein shake works great.

5. Balancing Intensity with Recovery

Not all “hard” workouts are created equal. High-intensity workouts and strength training serve different purposes and stress your body in unique ways. Understanding the difference can help you avoid overdoing it.

• High-Intensity Training (HIIT): Think sprints, circuits, or cardio intervals. These push your heart rate and burn calories fast but also place heavy demands on your whole system.

• Strength Training: Lifting heavy with controlled rest builds muscle and strength. It creates micro-tears in your muscles (a good thing!) but doesn’t leave you breathless like HIIT.

Both are valuable, but they require balance. Pair hard training days with lighter activities like walking, yoga, or recovery-focused mobility work.

For example, in my classes, we might push hard 2–3 times a week with strength or intensity, and one session may focus on recovery. The rest of the week is up to you—mix in lower-intensity movement to give your body a chance to adapt and repair.

What Can You Do About It?

Constant soreness isn’t a badge of honor—it’s a signal that something needs adjusting. Reflect on your routine:

• Are you skipping warm-ups?

• Forgetting to hydrate?

• Pushing too hard, too often?

• Undereating or eating the wrong things?

• Working out consistently?

Small tweaks can ease the soreness and make your fitness journey more enjoyable. Remember, it’s not just about working harder—it’s about working smarter.

Takeaway:

Soreness is part of the process, but it shouldn’t dominate your experience. Find the balance between challenge and recovery, and your body will reward you with strength, resilience, and progress. So which habit will you start improving today? Your muscles (and your future self) will thank you!