How To Get Rid of Muscle Soreness

2 Jul 2026 · 1 min

Watch on YouTube

1:03

In this YouTube monologue, fitness coach Eric Roberts explains that muscle soreness lasting more than two days after a workout indicates insufficient recovery and hampers muscle growth. He describes delayed onset muscle soreness (DOMS) as the typical peak of pain occurring two days post‑exercise, and warns that if soreness persists beyond that, the body isn’t repairing muscle fibers effectively. To address prolonged soreness, Roberts advises reducing workout volume (fewer exercises, sets, and reps), increasing sleep, staying well‑hydrated, and consuming more protein and calories. He directs viewers to a link in his bio for personalized protein and calorie targets.

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If you're sore for more than 2 days after your workout, you're ruining your gains. Muscle soreness comes from breaking down your muscle fibers, which actually can be good because that means your body has to recover and grow stronger muscles. And usually the worst soreness doesn't come the day after a workout. It comes 2 days after due to something called DOMS. But here's what no one tells you. If after that second day you're still deathly sore, that means your body isn't recovering, which means you are not building muscle. So if you are sore for more than 2 days after, you need to do less exercises per workout, do less sets and reps per exercise, get more sleep, drink more water, and/or eat more protein and calories. If you need to know what your protein and calorie goals should be, click this link in my bio.