Is it normal to feel sore for 4–5 days after strength training?
Asked by Marco, 32, 5 years | Health Advice
5 months ago
I recently joined a gym and did my first leg workout after years of not exercising. The next day my thighs became extremely sore and even sitting down was painful. It has already been 5 days and I still feel stiffness while walking upstairs. Did I injure myself or is this normal muscle soreness?
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This sounds like delayed onset muscle soreness (DOMS), which commonly happens after intense or unfamiliar exercise. It usually peaks within 24–72 hours and gradually improves.
To recover:
- Stay lightly active instead of complete bed rest
- Stretch gently
- Drink enough fluids
- Eat protein-rich foods
- Sleep well
However, swelling, sharp pain, bruising, or inability to bear weight may indicate an injury and should be checked by a doctor.
Answered 5 months ago
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