It is normal to feel sore and fatigued when starting a new training program. If your body is not used to training, it is going to take some time to adapt. It is also normal to feel fine immediately after a workout, and to feel the soreness increase over the next 24-72 hours. When you feel increasingly sore after a workout, this is called DOMS (Delayed Onset Muscle Soreness). Getting sore from training does not mean you worked harder or will be getting better results. It means you have applied a stress to your body which it is not used to. When you are beginning it is normal to be sore, but after 2-3 weeks of consistent training soreness should be minimal.


To recovery from soreness focus on the three things you can control – nutrition, sleep, and other recovery. Make sure you are eating well (whole foods in sufficient quantities), sleeping enough (7+ hours/night), and staying moving (still training or getting outside to be active).

If you are feeling especially sore after a workout (to the point you are having trouble moving) we recommend still coming into the gym. When you come in, take class but let the coach know you are sore so they can adjust the workout for you. Keeping moving will help with getting rid of the soreness faster (as long as you do not overdo it).


Lastly, it is important to understand soreness versus pain. Soreness is a normal part of the training process and can be trained through. Pain is the result of injury and should be handled differently. Usually people know the different based on the feeling. If you are experiencing pain from training it is indicative that your body is not ready for something you are doing, and you should discuss it with a coach. Learning how to differentiate soreness form pain is important, and individual.