{"id":9765,"date":"2025-10-03T14:24:50","date_gmt":"2025-10-03T20:24:50","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9765"},"modified":"2025-10-04T15:20:38","modified_gmt":"2025-10-04T21:20:38","slug":"5-tips-to-avoid-muscle-soreness","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/03\/5-tips-to-avoid-muscle-soreness\/","title":{"rendered":"5 Tips To Avoid Muscle Soreness"},"content":{"rendered":"

These 5 tips to help you avoid muscle soreness will get you past today’s workout and get you ready for your next workout. The key to success with any program is consistency and following the schedule. If you are too sore to work out, you won’t be consistent and won’t be able to stay on track. Scroll down to read the tips from Steve Edwards<\/a>\u00a0and\u00a0Trevor Thieme, C.S.C.S.<\/a> in the BODi Blog<\/p>\n

\"5<\/p>\n

One of the most enduring myths in fitness is that soreness is a sign of a good workout \u2014 an indication that you not only crushed it, but that your body is also transforming as a result. The reality, however, is that soreness and workout quality are largely unrelated. Indeed, it likely just means you pushed yourself a little too hard, or that you\u2019re trying something new.<\/p>\n

Of course, that reality also makes exercise-induced muscle soreness incredibly normal and exceedingly common. Nearly everyone will experience it at some point on their fitness journey, and many people find it invigorating as long as it doesn\u2019t become debilitating.<\/p>\n

That\u2019s where the tips in this article come in. We can\u2019t guarantee they\u2019ll allow you to avoid the dreaded DOMS (delayed onset muscle soreness) monster altogether, but they can help you ditch the \u201cno pain, no gain\u201d mantra for good.<\/p>\n

What Is Muscle Soreness?<\/strong><\/h2>\n

Intense exercise can cause micro-tears in your muscle tissue, and that leads to\u00a0delayed onset muscle soreness, or DOMS. This typically develops 12 to 24 hours after a tough workout, and can linger two or three days. The most common symptoms of DOMS include slight swelling, stiffness, and reduced range of motion in the affected joints, and increased tenderness and reduced strength in the affected muscles.<\/p>\n

How to Prevent Muscle Soreness<\/strong><\/h2>\n

1. Pick the correct workout program<\/h3>\n

The more you push yourself, the greater your chances of getting sore.\u00a0The right program\u00a0\u2014 or a trainer\/coach \u2014 will ease you into exercise at a pace your body can handle. But, you know, whatever works for your psyche is probably what you\u2019re going to choose. And that\u2019s okay. Just be honest with yourself, and follow the rules below if you know you\u2019re biting off a little more than you can chew.<\/p>\n

\"How<\/p>\n

2. Start\u00a0SLOW<\/em><\/h3>\n

It\u2019s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you\u2019ve never exercised before, or if it has been a long time since you have, go much easier than you feel you are capable of on day one, and ramp things up based on how you feel after each successive workout. If you\u2019re not sore,\u00a0go a little harder\u00a0the next day. If you\u2019re a little sore, take it down a notch. If you\u2019re very sore, then there are some\u00a0steps you can take to mitigate the soreness.<\/p>\n

If you\u2019ve been exercising, but it\u2019s been more than a week since you last worked out, follow the same pattern but go harder based on how fit you are. A good example to use here would be to start with about half of the workout (e.g., the warm-up, cooldown, and one round of exercises). When you have a better fitness base, you can advance a little faster than if you were starting from square one. In general, take about a week to get back to giving 100 percent effort. This is also the example you want to use if you\u2019ve been training and have taken some time off.<\/p>\n

If you\u2019ve been exercising, but are starting a new program, base how hard you push yourself on how much advancement there is in your program. For example, if you\u2019ve been doing\u00a0INSANITY\u00a0and you\u2019re moving into\u00a0INSANITY: THE ASYLUM\u00a0or\u00a0P90X, you can probably give it your 100 percent (although you might want to be cautious about how much weight you begin with). But if you\u2019re coming into one of those programs from something like\u00a022 Minute Hard Corps\u00a0or\u00a0FOCUS T25, you\u2019ll want to back off a bit from what you could achieve on those first few days. Whenever your program makes a big jump in workout duration, intensity, or training style (e.g., from all cardio to all weight training or even a combination of the two) \u2014 you\u2019ll want to hold back a bit.<\/p>\n

3. Minimize eccentric motion<\/h3>\n

Concentric movement is the contraction of a muscle, and eccentric movement is the lengthening of it. DOMS is most closely associated with the latter, so if you can limit it, you might also be able to limit post-workout soreness.<\/p>\n

If you\u2019re doing\u00a0a biceps curl, you can slow down the lifting phase of the movement while speeding up the lowering phase, for example. If you\u2019re doing plyometric (i.e., jumping) exercises, you can jump onto a stable surface (e.g., a box or bench) and then step down instead of jumping up and down on the floor.<\/p>\n

A lot of very popular exercise programs actually target jumping and eccentric movements. That\u2019s because they\u2019re highly effective tools for building power and athleticism \u2014\u00a0if<\/em>\u00a0your body is fit enough to handle them, which it never will be unless you proceed slowly (see tip #2) and carefully.<\/p>\n

4. Hydrate<\/h3>\n

Dehydration plays a huge role in muscle soreness. Most people are chronically dehydrated. You can actually get sore even if you don\u2019t exercise simply by being dehydrated. And adding exercise increases your water needs. A lot.<\/p>\n

How much water you need\u00a0varies depending on your activity level, lifestyle, where you live, etc., but an easy way to gauge it is to drink half your body weight in ounces each day. But that\u2019s before you account for exercise. For each hour you work out, you should add another 32 ounces (on average). This, too, varies based on the individual, heat, humidity, exercise intensity, and so forth. But you get the idea \u2014 you need a lot of water for optimal performance.<\/p>\n

\"How<\/p>\n

Water isn\u2019t the only factor in hydration. Electrolytes are also sweated out when you exercise and must be replaced. If you\u2019re training less than an hour per day, you probably don\u2019t need to worry about them unless your diet is very low in sodium. But if you are working up a sweat for an hour or more, it\u2019s a good idea to supplement with something like\u00a0Beachbody Performance Hydrate<\/a>, which can help\u00a0maximize fluid absorption\u00a0with an optimal balance of carbohydrates and electrolytes to replace what your body loses during intense exercise.<\/p>\n

Drinking too much water can lead to a condition called hyponatremia, in which your electrolyte levels drop to dangerously low levels. While potentially deadly, it\u2019s also very hard for normal humans to experience in everyday circumstances. That\u2019s because you would have to drink excessive amounts of water, have very little salt, and sweat profusely for a long time. So while it\u2019s a very real danger for, say, athletes competing in\u00a0IRONMAN triathlons, it\u2019s not a relevant concern for most of us.<\/p>\n

5. Feed your muscles<\/h3>\n

Unlike fats and carbs, protein isn\u2019t stored by the body, so if you haven\u2019t had\u00a0a protein-rich meal\u00a0within a few hours of working out, have a protein shake afterward. Doing so will ensure two things: First, that the balance of muscle breakdown and growth is shifted heavily toward the latter, and second, that your muscles have all the nutrients they need to optimize their repair and growth processes.<\/p>\n

If your shaker bottle is filled with\u00a0Beachbody Performance Recover<\/a><\/strong>, you get another advantage:\u00a0pomegranate extract<\/a>, which a study at the University of Austin, in Texas, found to reduce exercise-induced muscle soreness by an average of 25 percent.<\/p>\n

What Happens If You Do Get Sore?<\/strong><\/h2>\n

No matter how diligent we are, we all seem to mess this up, somehow, sometimes. Depending upon how much you skewed it, you can be back at full strength within a few days. Occasionally, you\u2019ll go way beyond what you should have done. In such cases, you can be out up to a couple of weeks. When this happens, there are a few steps you can take to reduce muscle soreness. Stretching and massaging your muscles are two ways to get on the fast track to recovery. Check out our other tips to help you\u00a0relieve sore muscles\u00a0and get back to your workouts feeling better than ever.<\/p>\n

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These 5 tips to help you avoid muscle soreness will get you past today’s workout and get you ready for your next workout. The key to success with any program is consistency and following the schedule. 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