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DOMS is not an Indicator of Progress

Wednesday, January 16, 2013

DOMS = Delayed Onset Muscle Soreness. Simply put, being sore after an activity. For some reason DOMS has been attributed to workout success or lack of DOMS an indication of workout failure.

The truth is, it's neither. DOMS is really not a reliable indicator of anything. Soreness is no indicator of good/bad workout. The only reliable indicator is progress. Are you lifting more weight or performing more reps than the last workout? If you don't know, you're doing it wrong. Plan for progression and write everything down. This is success. DOMS isn't.

Of interest ...
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Member Comments About This Blog Post
    Interesting article. Surprised it did not cite conclusive studies and supporting evidence to back it up. It would be interesting to know the differences in muscle growth (if any) between weight lifters who did experience DOMS after a workout versus those who did not. I guess the "no pain. no gain" theory may not always be true after all.
    1889 days ago
    DOMS happens to me occasionally when I challenge myself or change my workout. It means that I haven't worked those muscles for awhile or overdid it.
    1889 days ago
    Great post, and I appreciated the article as well. I know that I need to keep a better journal of my strength training than I have, and I think this has given me the incentive to do so.

    1889 days ago
  • LADYJ6942
    Oh so true, thank you for sharing. I also use protein after a workout to help reduce any potential ache so the muscle can repair faster and more strongly.
    1889 days ago
  • BMELT2013
    Thankyou for the information. This is one area I have struggled with before. I didn't think I was getting enough exercise because I wasn't sore, so I burnt myself out quickly doing to much exercise. Now I'm just starting out slow with just twenty minutes of exercise. I've only been at it a few days and weight is already starting to come off.
    1889 days ago
    Interesting article! In my case, DOMS usually means I overdid it after too little activity.
    1889 days ago
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