The Dr. Shannon Show Fitness Rewired Capsule #6: How Sore Should You Be?
Apr 4, 2026
Clear explanation of what muscle soreness (DOMS) really is and when it shows up. Discussion of whether soreness is necessary for muscle growth and why it can sometimes hinder progress. Tips on when to train through soreness versus when to rest. Practical recovery timing and common causes of unexpected soreness.
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What Delayed Onset Muscle Soreness Really Is
- Soreness (DOMS) is tenderness and stiffness 12–72 hours after exercise, driven mainly by inflammation and sensitized pain receptors rather than gross muscle tearing.
- DOMS often follows novel movements, heavy eccentric work, increased volume, or longer range of motion, not necessarily structural muscle damage.
Muscle Damage Is Not The Driver Of Growth
- Muscle damage is not required for hypertrophy; growth is mainly driven by mechanical tension and high fiber recruitment near failure.
- Excessive structural damage can impair future force output and delay recovery, reducing long-term progress.
Focus On Progressive Overload Not Soreness
- You don't need to chase soreness; prioritize progressive overload with consistent movement patterns and gradually add weight or reps.
- Avoid constant workout switching ('muscle confusion') because consistency yields adaptation and less soreness over time.