Muscle Soreness: Does It Mean You’re Doing It Right?

Welcome back to Nacho Fitness Coach, where fitness meets fun and a little bit of pain (hello, sore muscles). In this episode, fitness expert Sara and fitness newbie Caleigh dive into the universal post-workout experience we all know and kind of hate: muscle soreness.

Is it necessary? Is it a badge of honor? Or is it just your body screaming, “Why did we do this?!”

Let’s talk about it.

DOMS: Delayed Onset Muscle Soreness (a.k.a. Why You Can’t Walk After Leg Day)

Muscle soreness, or DOMS if you’re fancy, is that delightful ache that kicks in 12 to 24 hours after a workout and can stick around for up to three days. If you’ve ever tried walking up stairs after squats—or even just standing up—you know the pain is real.

What Causes Muscle Soreness?

Despite what the 90s told us, it’s not lactic acid. That myth has been busted. Muscle soreness actually comes from microscopic tears in your muscle fibers, which is totally normal and part of the strength-building process.

When you work out, especially with strength training, your muscles break down. Then your body says, “Let’s fix this—but better,” and builds them back stronger.

So, soreness doesn’t mean you did it wrong—it just means you did something new or pushed your limits.

Does Being Sore Mean You Had a Good Workout?

Sara says: Not necessarily.

In fact, the idea that you must be sore after every workout to see progress? Totally outdated.

You can have an amazing, effective workout and not feel sore at all the next day. What actually matters is:

• Consistency in your workouts
• Gradually increasing resistance or intensity
• Listening to your body and stopping with good form

If your reps start slowing down, that’s your cue—you’ve hit muscle fatigue. Not pain, not injury—just enough challenge to trigger growth.

Caleigh’s War Stories: Quads, Calves & Biceps Gone Rogue

Caleigh (still recovering from her 5K training days) shares the hilarious and relatable journey of sore quads that made getting out of bed an Olympic event.

From:

• Squats and deadlifts-induced leg drama
• To calves on fire from barefoot treadmill runs
• To biceps mysteriously sore after using “those curly hand things” (aka bicep curls)

She’s basically a walking example of “DOMS in action.” Thankfully, her secret weapon? A protein shake and lots of water—with a side of menthol-scented bath salts (for morale more than medicine).

Pro Tips from Sara: How to Handle Muscle Soreness Like a Boss

When you're sore, don't panic—and definitely don't quit. Here's how to handle it smartly:

✅ Do:

• Hydrate: Water helps flush out waste products from your muscles.
• Refuel: Protein helps rebuild those micro-tears.
• Rest: Let your muscles recover and rebuild.
• Move gently: Light activity like walking or stretching can help circulation and reduce stiffness.
• Try heat/cold: Epsom salt baths or menthol rubs may help some people feel better (even if it’s placebo—if it works, it works!).

❌ Don’t:

• Assume soreness = success. You can grow without pain.
• Push through if you feel sharp pain or potential injury.
• Forget to track your progress. Form and consistency matter more than how sore you are.

Final Takeaways: Do You Even DOMS, Bro?

Let’s clear up a few things:

• You don’t need to be sore to see results.
• Strength training shouldn’t get easier—you should get stronger.
• Soreness comes from doing new or more challenging movements.
• Recovery is where the real magic happens—so respect it!

So next time you groan your way off the couch post-leg day, just remember: You’re building muscle, not suffering in vain.