If you’re in your 40s, 50s, or 60s and thinking about starting a workout program, you might be wondering: Will I be sore after training for the first time?
The short answer: Yes, some mild muscle soreness is normal—especially if you’re newer to exercise or it’s been a while since you’ve worked out. But a fitness professional can help you ease into a program so you’re not overly sore or discouraged.
Why Am I Sore After a Workout?
Muscle soreness—technically called delayed onset muscle soreness (DOMS)—happens when you challenge your muscles in new ways. Scientists explain that soreness is caused by tiny tears in the muscle fibers. Don’t worry—this is a natural part of the process! Your body repairs those fibers, making them stronger and better prepared for future workouts.
For example, if 10 squats make you sore one day, your body will adapt, and next time it might take 12 squats to create the same soreness. That’s how strength and fitness improve over time.
How Much Soreness Is Normal?
Feeling mild soreness a day or two after a workout is normal, especially when you’re starting out. But excessive soreness or pain isn’t necessary for progress—and it’s not a sign of a good workout.
Even experienced gym-goers get sore from time to time, especially when they try new exercises, increase the weight, or reduce rest between sets. But working out to the point of pain, injury, or exhaustion is not the goal—especially when you’re starting a new program.
A Good Coach Will Help You Avoid Overdoing It
One of the biggest benefits of working with a coach is that they’ll create a plan based on your current fitness level and goals. A knowledgeable coach will:
✅ Start with manageable workouts so you feel challenged but not overwhelmed
✅ Teach you proper form to avoid joint pain or injury
✅ Adjust workouts as you get stronger
✅ Help you balance workouts with rest and recovery
The goal is to build consistency over time—not to push so hard that you’re too sore to work out again.
Will Soreness Go Away Over Time?
Yes! As you become more consistent with exercise, your body will adapt, and you won’t feel as sore as often. But that doesn’t mean your workouts aren’t effective. A well-designed program will make you stronger and fitter—even if you’re not sore afterward.
Thinking About Starting a Fitness Program?
If you’re new to training or getting back into it, the best thing you can do is work with an experienced coach who understands how to progress workouts safely.
At CrossFit MetroEast, we meet with all new clients before they start training. We’ll sit down with you, discuss your goals and fitness history, and create a plan that’s tailored to you. Once you start training, you won’t be on your own. Your coach will guide you every step of the way—adjusting workouts and answering any questions you have. You can learn more about our teaching process here.
If you have more questions about muscle soreness or getting started with a fitness program, you can book a free consultation with us HERE.
