That soreness you get after working out... GOOD or BAD?
Depends..
If there is muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise, you are probably experiencing DOMS.
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What's DOMS? Delayed Onset of Muscle Soreness
This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine. Which is why most beginners are always sore!
DOMS is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.
This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise (when you feel the burn). DOMS is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising...So don't mistake an injury for DOMS.
DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.
But with new stimulus comes adaptation.. So when your body does not respond to your workout routine with some level of (good) soreness the following 24-48 hrs.. you may consider tweaking your training routine!