29.06.2026

How to avoid DOMS: the right training schedule for beginners

Learn how to reduce post-workout muscle soreness (DOMS) and choose the optimal interval between sessions.

Delayed-onset muscle soreness (DOMS) often occurs in beginners after unfamiliar or intense loads and can cause significant discomfort. However, after just 6–9 weeks of doing similar exercises the soreness decreases considerably, thanks to the adaptive response of muscle structures.^[3]

Plan your workouts so that you give your muscles at least 48 hours to recover before loading the same muscle group again.
Start with light or moderate intensity, gradually increasing the load to reduce the likelihood of DOMS.
Use a variety of exercises to avoid repetitive movements and overloading the same muscles.

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Focused woman lifting dumbbells in a bright gym, emphasizing strength and fitness.

Фото: Andrea Piacquadio

The scientific term "repeated-bout effect" means that after the first experience of a load, muscle and connective structures grow stronger, which reduces soreness in subsequent workouts.^[3]

A proper warm-up, a gradual increase in load and paying close attention to your own body's signals help not only reduce discomfort but also lower the risk of injury.^[2]

If muscle soreness is too strong and prevents you from doing exercises, it's better to give the muscles another day to recover.

Before starting to train, especially if you have illnesses or chronic conditions, it's recommended to consult a doctor. This will help you choose a safe and effective training schedule.^[2]

Sources

Exercise and Physical Fitness — основы упражнений — MedlinePlus (U.S. National Library of Medicine)
How to avoid exercise injuries — как избежать травм — MedlinePlus (U.S. National Library of Medicine)
Повторный эффект и отсроченная мышечная боль — PMC (NCBI)