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Pain vs. Soreness
Being able to differentiate between pain and soreness with regards to resistance training is difficult for many people. This is especially true for those who are new to it or those who are young and don’t know their bodies as well yet.
Here are some helpful tips to know whether or not the discomfort you are feeling is something that is going to go away soon or will need to be addressed.
Key Differences Between Pain and Soreness
Timing
Pain = immediate or soon after injury.
DOMS (delayed onset muscles soreness) = starts 12–72 hours after exercise.
There is a caveat here. Feeling the “pump” you feel as blood and fluid rush to a muscle that is being worked throughout a particular workout. This can be uncomfortable for some newbies. This is especially true if their low back is being used as a stabilizer or doing the work. Simply put, many people don’t like this sensation on their low back and it can be worrisome for them.
Sensation
Pain = sharp, stabbing, or burning; may limit function.
DOMS = dull, tender, stiff.
DOMS you’ll notice changes as the time from the day of the workout increases. This can be true with pain but not always.
Location
Pain = localized to one spot or joint.
DOMS = across the muscle belly.
Response to Movement
Pain often worsens.
DOMS improves a bit with light movement.
Red Flags (Seek Care)
Severe swelling, numbness, inability to bear weight, loss of movement, fever, or pain that worsens instead of improving.
Tips for Dealing With DOMS
Prevention
Progress gradually: increase volume/intensity by ~10% per week to let muscles adapt.
Include a proper warm-up: 5–10 minutes of light cardio + dynamic moves for the muscles you’ll work.
Maintain good technique to avoid unnecessary strain.
Stay hydrated and eat enough calories with regular protein (20–40 g per meal) and carbs to support recovery.
During the 12–72 Hour Window
Active recovery: light aerobic activity (walking, easy cycling, swimming) reduces stiffness and improves blood flow.
Gentle stretching: don't force it; light, pain-free stretching can help mobility.
Foam rolling/self-massage: 1–2 short sessions (5–15 minutes) can reduce soreness and improve movement.
When to See a Doctor
Soreness that is extreme, lasts more than a week, is accompanied by swelling, dark urine, numbness, severe weakness, fever, or inability to move — seek medical attention (possible rhabdomyolysis or injury).
If what you are feeling or experiencing is debilitating and not allowing you to perform activities of daily living.
Other Notes
It’s your first week resistance training. This could be ever, or after an extended period without it. > 3 months.
Let’s assume for the sake of argument here your form is decent and you are using weights that aren’t too much right out of the gate. This is going to be some of the most uncomfortable soreness that someone will experience from resistance training typically.
You’re severely under-recovered. Poor sleep, < 5 hours regularly. Poor nutrition. Inadequate hydration. These all contribute to an increased perception of pain and soreness. You will likely feel more sore or more pain either way. This further muddles ones ability to differentiate between the two.
Disclaimer
This content is provided for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding any medical concerns.
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