DOMS – [Delayed Onset Muscle Soreness]
This doesn’t rate a workout, having them all the time or not having them at all is not the guide of a good or bad workout.
It’s good to move the next day to help move the soreness out of the muscle.
The longer you lift, the less sore you will get with using weights – unless a new pattern of movement or different workouts.
If you are continually getting sore after workouts it can be a sign of too much volume in the workouts, not enough recovery before the workout, hydration, nutrition, sleep and stress can play a huge role.
Active recovery is a great way to help with blood flow – even fidgeting is a way to help this.
DOMS are very common to those that have never trained before, which is why the first training session you do should be more about the body weight and working through your range of movement.
Once you have become accustom to training and training patterns, this is when you can increase volume OR intensity (preferably not both at the same time), and you may feel some muscle soreness when this is introduced.
But remember the soreness level you have after a workout is not the measure of the workout itself, the sorer you are is not meaning the better the workout. This can mean you have overreached in the workout, or as mentioned above, your prior recovery was not optimal, your hydration was not optimal, or nutrition, sleep and stress could be of a concern.
Work with a professional coach if you need to get some adjustments made to your training schedule or load, and maybe also work with the right professional about good nutrition and healthy balance.
As they say “train smarter, not harder”…