What is Delayed onset muscle soreness (DOMS)?

DOMS stands for delayed onset muscle soreness. It is the dull ache you feel in your muscles 24 to 72 hours after trying a new exercise or pushing harder than usual. It is common, especially for beginners, and usually fades within a few days.

Light movement such as walking, gentle stretching, enough sleep and regular meals can make you feel better. For example, if your legs are sore after your first squat day, a short walk is usually better than lying still. Sharp pain, swelling or soreness that does not settle is different, so see a doctor if you are worried.