Delayed onset muscle soreness or DOMS for short is a common sensation felt after weight lifting. Most trainees actually base the success or effectiveness of their training sessions on how sore they get; however, this is incorrect. Typically, DOMS is characterized by muscle tenderness, stiffness, and reduced joint range of motion, muscle flexibility and force production. Compensating for muscle fiber damage and returning to the gym prematurely will increase your risk for injury potentially sending you in for physiotherapy.
Our Advice: Ensure you have 24-72 hours rest between intense training sessions involving the same musculature. Less rest is needed between sub-maximal training sessions.