Strength Training Tips to Minimize Muscle Soreness

Delayed onset muscle soreness (DOMS) is muscle soreness that occurs 1-3 days after an intense training session or unaccustomed activity. It’s one of the main reasons why endurance athletes are hesitant to start strength training, and it makes sense. Extreme amounts of soreness will not only make your day-to-day activities more uncomfortable, but it can also negatively impact your key endurance sessions and races, which obviously we want to avoid.

First, here is how I would strength train if I wanted to be really sore after:

• Strength train infrequently, with 1-2 weeks in between workouts.

• Pick an exercise you have never done before, or haven’t done in a very long time.

• Pick a moderate to heavy amount of weight for that exercise.

• Perform several sets of that exercise to failure.

• Repeat this process with a few more exercises for that same muscle group.

Here are some tips to reduce the likelihood of DOMS after your strength sessions:

• Strength train consistently, ideally 2 times a week.

• Gradually increase weights, sets, and reps over time.

• Don’t change up exercises too often.

• Avoid excessive training volume.

• Don’t lift to failure.

Note, some soreness in the gym is inevitable, especially after a break or after doing a new exercise. But it shouldn’t be the norm.

I hope you found this helpful! Don’t hesitate to message me if you want help with strength training or have any questions.