DOMS vs Pain: how to understand what your body is telling you
Clients often tell me: “I’m not sure if this is a good ache or a bad ache.”
And honestly? It’s one of the most important questions you can ask when you’re building strength or starting Pilates - especially in your 40s, 50s and beyond.
Because understanding the difference between muscular soreness, fatigue, joint discomfort, and genuine ‘stop now’ pain is the key to progressing confidently without fear… and without ignoring warning signs your body wants you to hear.
In this article, I'll help you understand what each sensation means, why some soreness is completely normal, and how to listen to your body in a way that supports long-term strength, mobility and confidence.
This is not about ‘pushing through’ everything. It’s about learning to identify the right kind of discomfort - the kind that signals growth - and distinguishing it from the signals that deserve rest or modification.
What DOMS actually is - and why it shows up later
Delayed Onset Muscle Soreness (DOMS) is the stiff, achy sensation that can appear 12-48 hours after exercise. Not straight away, not always the next morning, but often on day two - just when you’ve forgotten you even exercised.
DOMS is caused by micro-tears in the muscle fibres, which occur when your muscles work harder than they’re used to, especially during lengthening movements (like lowering into a squat or controlling a Pilates leg series). Those micro-tears repair and rebuild your muscles, making them stronger.
Research: The mechanism of DOMS is well evidenced in exercise physiology literature, including findings from the Journal of Physiology showing that eccentric loading creates temporary muscle fibre disruption that leads to adaptation and strength gains.
(Source: Proske & Morgan, J Physiol, 2018)
“DOMS is a sign your muscles are adapting - not that something has gone wrong.”
DOMS is normal, safe, and temporary.
It can feel tender, stiff or tight, but it should never feel sharp, unstable or alarming.
How DOMS feels vs how pain feels
Here’s how I explain it in class when someone says, “I’ve got a bit of an ache - is this okay?”
DOMS and muscular soreness generally feel like:
a dull ache
tenderness when you press on the area
stiffness when moving after being still
muscles feeling ‘tired’ or ‘heavy’
tightness that eases as you warm up
These sensations are muscular - they sit in the soft tissue. They don’t change your movement patterns dramatically and they don’t feel threatening.
Joint or nerve discomfort feels different:
This is the type I ask about when I say,
“Does it feel like muscular discomfort or more like a joint sensation?”
Joint or nerve sensations might feel like:
a twinge deep in a joint
pinching
sharp pain on a specific movement
numbness or tingling
a feeling that “something doesn’t feel right”
an ache that sits in the joint, not the muscle
These sensations are not ‘normal discomfort’ and deserve attention.
Clinical guidance: Mild muscle soreness after exercise (DOMS) is normal and you can continue gentle activity - but if your pain ‘persists for more than 5 days or gets worse’, it’s time to seek advice.
(Source: NHS Inform)
Where fatigue fits in (and why it's not pain either)
Fatigue is simply muscles running low on immediate energy. It feels like:
shaking
muscles refusing to lift you into another rep
breath becoming harder to control
a deep sense of tiredness in the area
It’s not DOMS and it’s not pain - it’s your body saying “I’m spent for now.”
A lot of people mistake this feeling for something being wrong.
But fatigue is a training effect, not a warning sign.
How to tell what’s what (the simple self-check I teach clients)
1. Where is the sensation?
Muscle belly = normal
Joint, nerve line, or spine = caution
2. What type of sensation is it?
Dull, achy, stiff = DOMS or muscular soreness
Sharp, pinchy, electric, stabbing = not normal
3. Does warming up help?
Improves = DOMS / normal stiffness
Worsens = stop and reassess
4. Does it affect your movement pattern?
You move normally = fine
You limp, brace, avoid a side, or compensate = caution
5. Does it trigger fear?
If your instinct is “this doesn’t feel right”, listen to that.
Your body’s language is subtle - but learnable.
You are not expected to be an expert. This is where Pilates and strength coaching can give you clarity and confidence.
Why DOMS feels more confusing in your 40s, 50s and beyond
I hear this all the time:
“I used to bounce back overnight, but now everything aches and I’m not sure if I’m injured or just unfit.”
The truth is this:
As we age, we tend to lose muscle mass (sarcopenia) faster, and we recover more slowly. This can make normal post-exercise soreness feel bigger or more surprising than it used to.
But recovery time slowing down doesn’t mean something is wrong.
It’s simply part of physiology - and completely manageable.
Research: Age-related declines in muscle recovery are well-documented in studies on sarcopenia and DOMS.
(Source: Harvard Health 2022)
The good news?
Strength training and Pilates are two of the most effective tools for slowing and even reversing these age-related changes.
Why you shouldn’t be deterred by soreness
Soreness does not mean:
you overdid it
you’re too old
you’re not cut out for strength
you’re at risk
your practice is ‘too much’
you should stop until you feel nothing
In fact, regular movement reduces the intensity of DOMS over time.
Your muscles adapt. Your tolerance improves. Your confidence grows.
The only way DOMS becomes a barrier is if you interpret it as a sign of danger - which it is not.
So when should you rest? (and when does movement help?)
Rest or modify if:
pain is sharp
pain is joint-based
pain worsens with movement
there is swelling or heat
you feel unstable
you have numbness or tingling
you feel your nervous system reacting (panic, bracing, fear)
Keep moving gently if:
the sensation is a dull ache or stiffness
you feel tight but not in pain
warming up improves the feeling
the soreness is symmetrical
you feel capable, just tired
Movement improves circulation, reduces stiffness, and supports recovery.
NHS guidance recommends gentle activity such as walking, swimming or light stretches to ease aches, with the reassurance that the “pain you feel when you start gentle exercise is because the muscles and joints are getting fitter”.
(Source: NHS, 2023)
Why this matters for Pilates and strength training
If you can understand these sensations, you can stay consistent.
And consistency - not intensity - is what changes your strength, mobility and long-term wellbeing.
Pilates and strength complement each other beautifully here:
Pilates
Helps you build awareness, alignment and controlled movement patterns so you can better identify what’s muscle vs joint vs nerve.
Strength training
Builds resilience in muscles, joints and connective tissue to reduce everyday niggles and fatigue.
You can read more about how they work together in:
Pilates vs Strength: What’s the Real Difference?
Busting the Clichés of Ageing: how strength training keeps you moving through the decades
The real goal: confidence, not perfection
I don’t want you to guess.
I want you to feel confident understanding your own body’s signals.
Because knowing the difference between a normal ache and a warning sign helps you:
keep progressing
stay motivated
avoid unnecessary worry
stay safe
stay consistent
build long-term strength that lasts
“ Progress doesn’t come from avoiding discomfort. It comes from understanding it.”
If you’re unsure - ask
You’re not expected to decode every sensation alone.
In class or in a 1:1, I will always ask:
Where exactly do you feel it?
What type of sensation is it?
Does it feel muscular or joint-based?
Does it ease with movement?
These questions help us quickly identify what’s normal and what needs attention.
Ready to train with confidence?
If you’d like support building strength safely and understanding your body better, you can join me in:
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You don’t need to feel unsure.
You just need the right support.