Why Am I Sore? (DOMS)

So we are 18 days into 2023 and you are absolutely crushing your fitness goals, but there is only one problem: you can hardly walk. Starting a new workout routine can be exciting, but it can also leave you feeling sore the next day. This phenomenon is known as delayed onset muscle soreness or DOMS for short.

There are a few reasons why we experience DOMS after starting a new workout routine. One of the main reasons is that our muscles are not used to the new movements or exercises we are performing. When we engage in physical activity that our muscles are not accustomed to, it can cause small tears in the muscle fibers. These tears are a normal part of the muscle building process, but they can also cause soreness and inflammation. Muscle fibers tear when working out because when you exert stress on them it damages the muscle fibers and as a result they slightly tear. Once this happens the body will send blood and nutrition to the area to help it heal. This is how your body grows musculature and over time the mircrotears will form into muscle mass.

Another reason we may experience DOMS is due to a lack of proper warm-up and stretching before starting our workout. When we engage in physical activity without properly preparing our muscles, it can lead to tears and soreness.

Lastly, starting a new workout routine can also cause DOMS because we may be pushing ourselves too hard, too soon. Overtraining can lead to a variety of issues, including muscle soreness, fatigue and even injury.

To minimize the effects of DOMS, it’s important to start your new workout routine gradually, and to include proper warm-up and stretching before each workout. It’s also important to listen to your body and avoid pushing yourself too hard, too soon.

Remember that soreness is a normal part of the muscle building process, and it will decrease as your muscles adapt to the new routine. To help alleviate soreness, you can also try using foam rollers, stretching, or taking a warm bath with Epsom salt.

In summary, starting a new workout routine can cause delayed onset muscle soreness (DOMS) due to muscle fiber tears, lack of proper warm-up and stretching. To minimize the effects of DOMS, it’s important to start gradually, listen to your body, warm-up and stretch properly, and take measures to alleviate soreness.

You are 18 days in and congratulations if you have stuck to your goals so far! Keep moving, keep pushing and always remember a little is a lot better than nothing. You won’t be sore forever- You’ve got this.

By Brett Kirkland


Do you do program development?

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.