Some people live for the ache of DOMS to prove that they actually worked their ass off during a workout. But instead of focusing on pain to prove your success—since it could mean you're not giving your body enough time to build up to your fitness goals—focus on the fact that you're slowly but surely able to lift more weight or run for longer without getting winded, says NASM-certified personal trainer James Shapiro.
Try these strategies to limit post-workout soreness:
1. Up your intensity gradually. If you work out longer and harder AND boost the intensity of your workout each time, DOMS becomes somewhat inevitable, says Straub. Instead, make things more challenging little by little.
2. Listen to your body—not your workout buddy’s. You and your workout buddy may be #swolemates, but that doesn’t mean you have identical fitness abilities and experience.
3. Give your body some TLC. Don’t neglect to pamper those hard-working muscles.
4. Don't skip the cool down. “Studies show that performing 10 minutes of low-intensity cardio is on level with self-reports as a stretching session,” says Shapiro. This could mean a jog that's slower than your usual running pace, pedaling on a stationary bike at an easy clip, or even walking on the treadmill.
5. Stretch before bedtime. Remember how a lack of movement ups DOMS? Well, unless you really toss and turn throughout the night, shuteye equals remaining still AF for an extended period of time.
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