Feeling sore after exercising is almost a rite of passage in fitness culture, but new research and a recent analysis by international experts reveal that muscle soreness isn’t the badge of honor many believe it to be—and it may not be necessary for fitness gains at all. For Thai readers increasingly participating in gyms, boot camps, or traditional Muay Thai classes, understanding the truth about post-workout pain could transform how the nation trains for both health and happiness.
For generations, maxim “no pain, no gain” has shaped Thai and global attitudes towards fitness, sometimes leading to an expectation that only strenuous, muscle-burning workouts deliver results. Post-workout soreness, medically known as delayed onset muscle soreness (DOMS), has long been considered evidence of muscles “learning” and growing. However, as Dr. Michele Bird, a clinical assistant professor at the University of Michigan, explains, “Soreness is not required to maintain our overall fitness level,” and experiencing DOMS is not necessarily a sign of a successful workout. This means that for Thai office workers joining after-hours fitness classes, or elders participating in community aerobics at local parks, the absence of soreness does not mean their efforts are wasted.
So what actually causes DOMS? According to Dr. Sarah Kuzmiak-Glancy, assistant professor of kinesiology at the University of Maryland, the prevailing scientific consensus is that soreness results from the body’s natural repair mechanisms following small-scale muscle and connective tissue damage during exercise. Contrary to a persistent myth often heard from physical education instructors—both in Thai schools and abroad—soreness after exercise is not caused by lactic acid build-up. Lactic acid is quickly processed by the body, usually within an hour after intense activity. The discomfort felt one to two days after a tough Muay Thai sparring session, weightlifting bout, or marathon training is fundamentally different from the “burn” felt during the workout itself.
Is it good to be sore after a workout? The answer, according to expert consensus and the experience of fitness coaches, is nuanced. For those training for competitions, such as Thai athletes preparing for national sporting events or students aiming for personal bests in university sports, some soreness may indicate that muscles are adapting to new or intense movements. However, for the majority—those seeking functional fitness and long-term health—chronic or severe soreness is not only unnecessary but can be counterproductive. “One of the most common mistakes we make is that we keep trying to make personal bests each time we work out,” says Dr. Bird. Instead, varying both the type of exercise and its intensity gives the body time to recover and adapt.
Importantly, soreness is more likely when trying a new activity—like when a Bangkokite first attempts paddle boarding on the Chao Phraya River or children start a new dance in school PE. Certified fitness instructor and wellness advocate Jessie Diaz-Herrera underscores that while some view soreness as evidence of a “good job,” others—particularly those already struggling with chronic pain—should avoid pushing through discomfort. The latest thinking in global fitness circles is shifting away from glorifying pain and stressing instead the broader aims of exercise: longevity, functional movement, and emotional well-being. As Diaz-Herrera puts it, “Our goal is to make sure we can functionally live better every day.”
For Thai readers, especially those navigating the pressures of diet culture and appearance-focused trends on social media, this finding is particularly relevant. Instead of equating workout success with pain, individuals should ask themselves if post-exercise they feel energized, happy, and less stressed—truly markers of sustainable health.
But when is soreness “too much”? Experts draw the line at DOMS lasting more than three days or when daily activities are impaired, such as struggling to eat with sore arms or having difficulty sitting after a tough lower-body workout. Pushing through excessive soreness not only increases the risk of injuries—such as muscle strain or joint issues—but also actually limits progress in training. “You’re not setting your body up in a way to perform optimally,” warns Dr. Kuzmiak-Glancy.
So what’s the best approach for preventing excessive soreness while still gaining the benefits of regular physical activity in a hot, humid Thai climate? Preparation is crucial. Ensuring proper hydration is especially vital for those training outdoors in Thailand’s heat. Nutrition also plays a major role: carbohydrates before high-intensity workouts fuel energy, while protein after exercise supports muscle repair. These guidelines can be easily followed in Thai cuisine, with options ranging from khao tom (rice porridge) to lean grilled meats. Dr. Bird emphasizes the importance of a structured training regimen that progresses gradually. Increasing either speed, distance, weight, or repetitions individually—rather than all at once—allows muscles to adapt safely.
Training different muscle groups on separate days (a common practice in Muay Thai and weightlifting circles) is another effective strategy for managing soreness. For Thai fitness enthusiasts attending the gym seven days a week, rotating focus among upper and lower body days helps prevent overuse injuries.
If soreness does occur, recovery doesn’t require expensive treatments. Simple strategies such as light stretching, slow walks around Bangkok’s parks, massages (already popular in Thai culture), or foam rolling can help. Ultimately, “the best way to recover is to stick to the basics: good nutrition, adequate sleep and managing your stress,” says Dr. Bird.
For older Thais or beginners starting exercise routines at local community centers, this science-backed moderation is especially important. As Thailand’s population ages and chronic disease rates rise, accessible and enjoyable movement—rather than punishing, extreme fitness regimens—offers the greatest protective benefits. According to available research, even gentle exercise, such as daily walks, consistently outperforms long periods of inactivity in reducing risks for diabetes, hypertension, and depression (World Health Organization).
Historically, Thai views on health have blended Buddhist ideas of moderation, traditional medicine, and modern sports science. The latest findings dovetail with this philosophy, reinforcing the wisdom of balance and mindful progression, whether one’s goal is to compete in regional sports or simply to play with grandchildren.
Looking ahead, as fitness culture continues to expand across Thailand—from luxury gyms in Bangkok to outdoor exercise spaces in Chiang Mai—awareness of the body’s natural limits and a shift away from glorifying pain toward holistic well-being is expected to grow. Educators in Thai schools, sport coaches, and trainers should take note: teaching young people that pain is not the price of progress could help reduce injuries and foster lifelong healthy habits (Ministry of Public Health).
For readers seeking practical takeaways, experts recommend starting new activities slowly, never ignoring sharp or persistent pain, and focusing on enjoyment and functional improvement rather than soreness. Thai trainers are also encouraged to dispel outdated myths about lactic acid and encourage clients to rest when needed. Regular movement, balanced with nutrition and hydration, is key—whether your workout is Muay Thai, cycling among rice paddies, or simply chasing children around the home.
For more information on safe exercise principles and tips for building sustainable routines, readers can visit resources by the World Health Organization or consult trainers certified by the Thai Health Promotion Foundation.