11/08/2025
🥴Ooff… after taking a week off to get packed up and move home last weekend, I can tell you that stepping foot back in the gym this has been a painful one lol 🤪
‼️Let’s talk about that!
Delayed onset muscle soreness (DOMS) is a well-documented physiological response that occurs following resistance exercise, particularly after unaccustomed or intense activities, especially those involving eccentric muscle contractions!
👉🏼For seasoned lifters—which applies to many of you reading this, the severity of DOMS can increase significantly after even a short period of detraining 🥲
😮💨On return to lifting, there are a number of cellular responses including the activation of satellite cells, the release of inflammatory cytokines, and the recruitment of immune cells to the affected areas. This inflammatory process contributes to the sensation of soreness, stiffness, and reduced range of motion.
☝🏼Additionally, the psychological factors associated with returning to training can often contribute to greater DOMS, as lifters often push themselves “harder” than normal after taking time off, amplifying the risk of muscle damage and soreness. 🙋🏼♀️This definitely applied to me this week😅
⚠️ If soreness persists beyond 72 hours or significantly impacts performance in subsequent training sessions, it may be necessary to reduce training intensity or volume.
When I’ve taken extended periods off training, I like to implement a progressive overload strategy that gradually increases load and incorporates adequate recovery protocols!
Who else has taken some time off, and what was your experience getting back into lifting!? Comment below👇🏽
