JP Mullowney

We’ve all been there, the day (or whole week) after a tough leg workout, hobbling around like someone twice our age, barely able to straighten our knees due to the pain. While many people accept that soreness following a tough workout is a necessary evil on the road to better health, many of us do not understand what causes it and if it truly is necessary for our fitness goals.

What causes exercise soreness?

First things first, the soreness that is experienced following a workout is called “Delayed Onset Muscle Soreness” or “DOMS” for short. So what causes DOMS? Well, at some point you have likely heard someone suggest that it is due to lactic acid accumulation in the muscle. While this is a commonly held belief, it has largely been debunked as studies show lactic acid levels in muscle return to normal approximately one hour post exercise and DOMS persist for up to 72 hours in many cases (Cheung, Hume & Maxwell, 2003). The currently accepted theory on the cause of DOMS suggests that high force muscular contractions (such as those experienced during a workout), damage muscle and connective (tendons and ligaments) tissue. The damage results in a localized inflammatory response at the site of the muscle damage resulting in the extended soreness and associated swelling and pain in the region (Cheung, Hume & Maxwell, 2003).

Is soreness necessary for my goal to get swole?

In short, no. Muscle soreness is a very poor indicator of workout quality. Several studies (Nosaka, Newton & Sacco, 2002; Rodenburg, Bar & De Boer, 1993) have found that self-perceived delayed onset muscle soreness severity correlated very poorly with more established measures of muscular fatigue.

So how do I know if I had a good workout then?

The easiest way to ensure your workout is a productive one is to use the “overload” principle. Simply put, your goal each week is to progress in some way from the week before. This may involve adding 5 more pounds to an exercise or performing a few more reps with the same weight.

The Take Home Message:

Post-exercise soreness is called “Delayed Onset Muscle Soreness” or DOMS. It is likely caused by a localized inflammatory response that occurs as a result of resistance training. While common convention suggests that soreness indicates workout quality, numerous studies suggest that it is not a very reliable measure for this purpose.

References:

Cheung, K., Hume, P.A., Maxwell, L. (2003). Delayed onset muscle soreness: Treatment Strategies and performance factors. Sports Medicine, 33(2), 145-164.

Nosaka, K., Newton, M., Sacco, P. (2002). Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scandinavian Journal of Medicine and Science in Sports, 12(6), 337-346.

Rodenburg, J.B., Bar. P.R., De Boer, R.W. (1993). Relations between muscle soreness and biomechanical and functional outcomes of eccentric exercise. Journal of Applied Physiology, 74(6), 2976-2983.

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

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