Nicole HollarIntegrative Life Coach | Behavior Change Expert | Author | Speaker - Helping high-functioning people and organizations uncover blind spots so they can get out of their own way.

Delayed Onset Muscle Sorness

29 Jun 2025 · 1 min

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0:48

In this short instructional video, the speaker introduces delayed onset muscle soreness (DOMS), explaining that it typically appears 24–48 hours after a workout and is most closely linked to the eccentric (lengthening) phase of an exercise. The speaker emphasizes that the eccentric phase is when significant strength gains occur, and advises viewers to deliberately control the weight during the lowering portion of movements—using a biceps curl as an example—to reduce soreness, enhance recovery, and achieve better overall results.

Chapters

What I want to talk about is DOMS, you might've heard, which is delayed onset muscle soreness. And that's something that usually comes within 24 or 48 hours after a workout. Now it's known that DOMS is usually most related toward that eccentric or elongation part of the exercise. When we're doing that, what's happening is that's really the time where we're really building a lot of strength. So if you're doing that bicep curl and you pull it up and you let your arm drop down, I would recommend you make some changes. You always want to control the weight going down, whatever the exercise that you're doing. You're going to notice a lot more later on and tomorrow, and you're going to get so many more results and better results from doing it in that way.