Why is a Little Muscle Soreness Maybe a Good Thing?

When engaging in weight lifting and when muscles are being contracted, little tears begin to form in the muscle fibers. These tears trigger an inflammatory response to occur and release satellite or stem cells to begin repairing the damaged fibers. This whole process allows muscle tissues to regenerate and become both stronger and larger. 

This process is known as protein synthesis and while the “science-y” part is important, it can be quite boring. So to explain it in a more easy-to-understand format, I created a list of the important aspects to ensuring the muscle rebuilding process is successful: 

• Sleep: Hormones are released during sleep to help prevent muscle protein breakdown. Getting at least 7-8 hours of sleep a night can help ensure these hormones are doing their job. 

• Exercise: Exercise itself stimulates muscle protein synthesis. When muscle fibers are broken down, the muscle protein synthesis process helps build them back up. 

• Protein Intake: Adequate protein intake, especially around workouts, is essential to increasing muscle protein synthesis. 

  • Amino Acids: It takes 10 grams of essential amino acids (MUST be consumed through diet from foods like chicken, seafood, red meat, or turkey) to maximally stimulate protein synthesis. 

Over time your body will begin to adapt to this cycle and increased demands to stress the muscle will be needed. As these demands increase, so does strength.

How does DOMS play a role in this logic?

DOMS or Delayed Onset Muscle Soreness has been debated to have a positive correlation with muscle growth. 

DOMS are commonly associated with micro-tears in muscle fibers. When these tears begin to heal, your muscle is becoming larger, stronger, and more resilient so the next time you lift weights you’re able to lift a little more and push a little farther. 

That being said, there is a “breaking point” to DOMS. Common muscle soreness occurs anywhere between 24-72 hours post exercise. If your muscle soreness is carrying over into multiple days after that 72 hour period, that could be a sign that you did too much.