Ask the Expert: Should I Feel Sore After a Workout? And Tips on How to Relieve It

Feeling sore after a workout is one of the most common things exercisers face. Many people believe that it can indicate that you had a good workout, but for some, it could be a setback in their fitness progress.

We asked Merrithew® Instructor Trainer Lisa Kaye to discuss muscle soreness, why it happens and some tips to relieve it.


Why do I feel sore after exercising and is this the sign of a good workout?

“There are a lot of reasons why your muscles feel sore after a workout. However, contrary to popular belief, you don’t necessarily need to feel sore after exercise to prove you’ve had a good workout.

“One of the most common reasons for muscle soreness is if you’re starting a new workout program. If your first session is particularly intense or long, you are likely to experience Delayed Onset Muscle Soreness (DOMS) in the next hours or a day or two after exercise,” Lisa explains.

“But being sore doesn’t necessarily mean you’ve had a more effective workout – it usually means you’re doing something your muscles aren’t used to. So if you regularly exercise and find you aren’t feeling as sore after your session, it’s a key indicator that your muscles have become better at dealing with the strain and are recovering from the activity,” Lisa says.

What is Delayed Onset Muscle Soreness?

DOMS is usually a positive sign for exercisers. It is best described as when your muscles feel sore or strained. You might feel this after an intense workout and that just indicates that your muscles are progressing to a stronger state. DOMS is one of the most common after-effects when you start a new training program or indulge in an intense workout.

Tips for dealing with muscle soreness after a workout

Feeling sore after a workout can make it difficult for some to continue with their fitness journey. But rest assured, mild soreness is common for exercisers of any level. The good news is there are some ways to manage the pain.

Stretch: Gentle stretching after the workout helps reduce lactic acid build-up which is the main cause of soreness. Try some simple stretches like arm circles, leg swings and spinal twists. The Foam Roller is a great tool for reducing muscle soreness and improving post-workout recovery. Try these exercises.

Take it easy: Push yourself, but don’t be too hard, especially if you’re a beginner. Choose a workout program that’s designed for your fitness level. Start with a beginner-friendly program and progress once you feel ready

Cool-down: The cool-down phase is the most important post-workout aspect. Reserve at least 10 minutes at the end of every workout to do some light stretching or for an easy cool-down walk or jog.

Lisa Kaye doing Matwork exercises

Why do I feel less sore after a Pilates workout?

Pilates is one of the most effective low-impact workouts and it’s extremely effective at building participants’ strength without causing too much muscle soreness, Lisa says.

“With Pilates, our aim is to progress you through a series of body weight and spring resistance exercises that will challenge and improve your balance, mobility, core strength and dynamic stability. It will help you work on muscle strength and fluidity rather than feeling sore,” Lisa explains.




Related Posts

May 4th, 2023

Ask the Expert: Should I Feel Sore After a Workout? And Tips on How to Relieve It

Feeling sore after a workout is one of the most common things exercisers face. Many people believe that it can indicate that you had a good workout, but for some, it could be a setback in their fitness progress. We asked Merrithew® Instructor...

March 21st, 2023

Exercise of the month: Knee Stretch prep with rotations   Merrithew® Lead Instructor Trainer, Bianca Bolissian takes us through a STOTT PILATES® Reformer repertoire from Merrithew Host Training Center, PM Pilates. This...

March 6th, 2023

A portrait of bravery and inspiration, the story of IK Pilates Studio, Ukraine

While establishing IK Pilates in 2018 - Irina Karnaukh had one goal, to create the most comfortable conditions for people who came to her studio. She poured her heart and soul into the studio and its values exude the same. Located in the heart...

February 16th, 2023

What are the top three tips for conducting a successful group Pilates session?

“Alone we can do so little; together we can do so much.” – Helen Keller Group workouts and Pilates sessions continue to rise in popularity for all the right reasons. It is a great way to attract more clients and form a loyal client base....

February 2nd, 2023

Ask the expert: What are the core elements of developing an effective exercise program for your clients?

One of the most important things while curating an exercise program for your client is to keep in mind that every client is different and there is no standard program that works for all. We asked Merrithew® Master Instructor Trainer, Pablo...

January 26th, 2023

Here is why Pilates should be at the top of your 2023 fitness resolutions

With the new year comes our aspirations to become fitter and stronger. This is why many of us like to incorporate fitness goals into our new year’s resolutions. From celebrities like David Beckham and Kate Hudson to sports professionals...

December 22nd, 2022

Educational getaways- taking Pilates training in interesting places

Looking for ways to integrate your travel experiences for educational training purposes? Being on a learning journey can get overwhelming at times. You might crave a change of scenery or a break, but a lot of times your schedules might not permit...

December 8th, 2022

Beautiful studios in a small space

In this edition of the beautiful studios around the world series, we will explore studios that have flourished in limited spaces. These studios from the Merrithew® global community offer an appeal to those looking for a compact yet beautifully...

November 24th, 2022

The Business of Ethics: How to Build Your Business With Integrity?

As a Pilates instructor, you want to make sure you're running your business with integrity- after all, your ethics are one of the most important business assets and the magnet for a loyal client base. When you operate mindfully and ethically, you...

November 17th, 2022

Here is why STOTT PILATES® Instructor Hilal Leigh loves the Merrithew® Mindful Movement Symposium and you will too

There is something about being in a room full of people who share the same passion and mindset as you. This is the exact feeling the Merrithew® Mindful Movement Symposium embodies for all Pilates and fitness enthusiasts. Happening in London...