A new wave of medical research and expert consensus is dispelling age-old myths about muscle soreness following exercise and highlighting what it really means for health and fitness enthusiasts, including Thai readers exploring their own fitness journeys. Contrary to the popular adage “No pain, no gain,” the latest findings suggest that post-exercise soreness, known as delayed onset muscle soreness (DOMS), is neither a requirement for progress nor an indicator of workout success, challenging beliefs that have been glorified in both international pop culture and Thai fitness circles for decades (The Guardian).
DOMS typically occurs 12 to 24 hours after an unfamiliar or strenuous workout, manifesting as a dull ache in the muscles. The soreness is strongest between 24 to 72 hours after exercise, before gradually subsiding (Wikipedia). While conventional wisdom—often perpetuated by gym culture, coaching legends, and even Thai school PE lessons—blamed the buildup of lactic acid, leading exercise scientists say this is a myth. According to a clinical assistant professor from a leading US university, lactic acid is metabolized and eliminated from the system within an hour post-exercise and is not responsible for the next-day muscle ache. Instead, muscle soreness is thought to be caused by microtrauma in muscle fibers from new or intense movement, with the body’s natural repair process resulting in temporary inflammation and discomfort.
Thai readers may recall similar conversations in local gyms or sports communities, where soreness after “making merit” at the annual charity fun run or joining a new Muay Thai class is almost a badge of honor. However, experts stress that muscle discomfort should not be mistaken for progress. As the assistant professor notes, “Soreness is not required to maintain our overall fitness level.” This reflects a shift away from a pain-centered fitness mindset to a more sustainable and health-conscious approach—an attitude increasingly supported by emerging research (PubMed).
A core message from the latest literature is that soreness is most likely when trying new exercises or increasing intensity, not simply from consistent training. “Soreness is your muscles learning something new,” says a certified fitness instructor referenced in The Guardian article. If pain is sharp, concentrated around a joint, or severely limits mobility—such as not being able to bring food to your mouth or squat to use the toilet with control—these are signs of having overdone it. In fact, pushing through excessive soreness can increase injury risk and diminish workout gains, a concern echoed in recent studies examining muscle damage and recovery methods (PubMed study).
For Thais, practical wisdom about overexercise has roots in traditions such as respect for bodily balance—a principle not unlike the middle path (“Majjhimā Paṭipadā”) in Buddhism. Medical researchers and trainers emphasize that while some muscle fatigue is normal, especially when progressing toward fitness goals or competition, “not every workout should push you to your limits,” according to leading experts from several US institutions. Instead, successful training should blend variety, moderate progression, and rest.
Recovery strategies are crucial and accessible. Hydration, nutrition, and sleep form the bedrock of recovery—advice echoed by sports medicine experts globally and locally. Thai fitness enthusiasts are familiar with the energy boost from a quick bowl of khao tom (rice soup) or an after-exercise meal of grilled chicken and sticky rice, both of which deliver necessary carbohydrates and protein. “If we’re dehydrated, we will definitely be sore,” argues one instructor. This is particularly important in Thailand’s humid climate, where fluid loss can escalate quickly during workouts.
Aside from nutrition, other recovery modalities are gaining popularity both inside and outside Thailand: foam rolling, massage, light yoga, and gentle walking can relieve muscle tension and promote healing. New research in 2025 shows the benefits of cold-water immersion for muscle recovery after strenuous workouts, adding scientific credibility to the long-standing Thai practice of bathing in cool water after a bout of physical activity (PubMed study on cold-water immersion).
An effective training plan, experts say, involves gradual progression: increasing workout intensity, speed, or load one variable at a time and implementing “split routines”—alternating muscle groups to prevent overuse. This is directly applicable to popular Thai exercise trends, from circuit training in Bangkok’s parks to informal group runs along the Chao Phraya. Indeed, national guidelines from Thailand’s Ministry of Public Health already endorse incremental exercise and adequate rest, especially among older adults or those new to physical activity (Ministry of Public Health Thailand).
The broader implications for Thai society are substantial. Traditionally, young people—and now older adults, as recent news coverage has shown—have been hesitant to engage in strength training out of concern over lingering soreness, potential injury, or inability to manage daily routines (Medical Xpress). Yet experts warn this can contribute to age-related muscle loss (“sarcopenia”), a growing problem as the Thai population ages rapidly. New research supports the safety and efficacy of light-to-moderate resistance training at any age, as even 30 minutes twice a week can boost muscle strength and independence, improving quality of life without necessarily causing debilitating soreness (Prevention).
Cultural attitudes—be they inherited from ancient Greek tragedy or the “No pain, no gain” mantras of Hollywood fitness stars—are evolving. In Thailand, contemporary fitness leaders and wellness promoters are increasingly advocating for holistic health that values not just physical results but happiness, stress relief, and long-term functionality. As seen in the advice of fitness instructors cited in The Guardian, the success of a workout isn’t determined by how sore you are, but by whether you feel energized, happy, and more capable in everyday life. “Our goal is to make sure we can functionally live better every day.”
Moving forward, public health campaigns, gyms, and schools across Thailand may do well to recalibrate fitness messaging. Promoting gradual progression, skill acquisition, and self-assessment over pure intensity could help more Thais turn exercise into an enduring habit, improving overall wellbeing as the nation continues to balance the demands of modern life and longstanding traditions.
For Thai readers seeking the most benefit from their workouts—whether training for a charity cycle in Chiang Mai, joining an aerobic class at Lumpini Park, or simply staying active after retirement—experts recommend the following: set realistic goals, vary your workouts, stay hydrated, fuel your body well, and know that soreness is not the ultimate measure of success. Above all, listen to your body and rest when needed, so that each step on Thailand’s fitness journey truly adds up to a happier and healthier life.
References:
The Guardian: Is muscle soreness after a workout good or bad?
Wikipedia: Delayed Onset Muscle Soreness
Medical Xpress: Why older adults shouldn’t worry about having sore muscles after a workout
Prevention: Scientists reveal exactly how long you need to lift weights to gain muscle
Thai Ministry of Public Health