“Feel the burn” and “no pain, no gain” are common mantras in fitness circles, but new research is challenging the idea that muscle pain is a necessary marker of exercise progress. According to a recent feature published by The Guardian (theguardian.com), experts argue that while muscle discomfort—especially the delayed onset muscle soreness, or DOMS—often follows exercise, it is neither a prerequisite for gains nor always a sign of positive adaptation. This timely revelation aligns with growing global awareness around safe exercise practices and has direct implications for Thai fitness enthusiasts, athletes, and anyone embarking on a healthier lifestyle.
The belief that pain is essential for fitness progress is deeply entrenched in gym culture, both in Thailand and internationally. Yet, Dr. Oly Perkin of the University of Bath’s Centre for Nutrition, Exercise and Metabolism explains that some discomfort can signal effort, but genuine improvement doesn’t require intense pain. As Dr. Perkin puts it, “A better way of putting it is that you may make more gains if you experience a bit of pain,” while underscoring that pain is merely one of many signals the body uses to indicate exertion, not necessarily muscle growth or improved health.
Delayed onset muscle soreness, or DOMS, manifests as an aching feeling in muscles a day or two after unfamiliar or particularly strenuous exercise. It can include swelling, reduced strength, and temporary limitations on movement (Physiopedia; German Journal Sports Medicine). DOMS is most commonly triggered by activities that involve eccentric muscle contractions—like running downhill or lowering weights slow and controlled—where muscles lengthen while under tension. Notably, this type of soreness is more pronounced after new exercises or when training intensity suddenly increases, which is common during annual sports festivals (กีฬาโรงเรียน), Thai New Year (สงกรานต์) fitness resolutions, or when learners join Muay Thai classes for the first time.
Modern research, including a recent umbrella review published in 2024, highlights that DOMS is mostly harmless and resolves within a few days without lasting damage (NCBI). Its exact cause is attributed to micro-injuries in muscle fibers, local inflammatory responses, and, more recently, transient neural and hormonal changes (MDPI). While the soreness can feel intense, “Any movement—even if it doesn’t feel tough—is far better than doing nothing,” says Dr. Perkin.
For Thais at all levels of fitness, these findings challenge the notion that high-intensity pain is a badge of honor. In fact, for beginners or those returning to physical activity after a layoff, low-impact exercise like brisk walking, cycling, or swimming can significantly improve cardiovascular health and muscle function without substantial discomfort. As highlighted in the systematic review, low-impact activities “can be really effective—particularly when done for extended periods of time,” and seeing improvement without severe pain is especially true if beginning from a low baseline of fitness (The Guardian).
Expert opinions are converging around the idea that while mild DOMS shows that muscles are responding to a new or unaccustomed activity, it should not be used as the sole indicator of workout quality or progress. According to leading Thai physiotherapists involved in national sports rehabilitation programs, periodic muscle soreness is normal but should not deter people from regular participation in exercise. As one official at a Bangkok sports science institute notes, “In Thailand, we encourage lifelong participation in physical activity, so it’s important people don’t equate pain with progress. Consistency, gradual progression, and enjoyment matter most.”
A large systematic review of physiotherapy interventions for DOMS has mapped out common post-exercise therapies, including massage, compression, cryotherapy (ice baths or cold water immersion), heat therapy, and active recovery (light exercise after strenuous activity). Data synthesis shows mixed or moderate evidence for many of these approaches, with significant variability in benefit between individuals and treatment methods (Journal of Clinical Medicine). For example, cold therapy (cryotherapy) immediately after exercise can reduce inflammation and pain, while heat packs may be more effective after DOMS symptoms have started, especially for relieving stiffness.
Several therapies now popular in Thai sports clubs and wellness spas—including massage and stretching—show some benefit in shortening recovery time or reducing subjective pain. However, the scientific evidence highlights that “there is no single best approach” to managing DOMS. As a senior a physiotherapy lecturer in Chiang Mai notes, “Thai athletes appreciate massage, but it’s important to understand that timing, technique, and individual preference all affect results—there’s no magic bullet.” The same review points to active recovery—gentle movement after workouts—as a promising strategy that harnesses the body’s own physiology to promote muscle repair and reduce soreness.
From the perspective of Thai traditional medicine, which has long emphasized herbal remedies, massage, and gentle movement for recovery, there are some parallels with current evidence-based recommendations. However, modern sports science urges integrating traditional practices with scientifically validated methods, ensuring both safety and effectiveness for users.
Statistically, muscle soreness peaks between 24 and 72 hours after exercise, and the severity is influenced by exercise type, intensity, personal fitness level, and prior history. In Thailand, many gym-goers and participants in community sports are familiar with this timeline, especially after hiatus periods during festivals or holidays. Experts recommend introducing new exercises gradually, varying routines, and incorporating both warm-up and cool-down measures—reflecting traditional Thai wisdom as seen in community group exercises or temple-based morning stretching routines.
For Thai readers, these findings have clear and practical implications. First, if you are starting a new fitness routine or sport, expect some mild soreness—especially in the first week—as your body adapts. Listen to your body: sharp or persistent pain could indicate injury, and rest is warranted. Thailand’s community-based health volunteers (อสม.) and local fitness instructors play a vital role here, often educating beginners on pacing, hydration, and rest.
Second, there is no need to seek out pain as proof of a quality workout. Regular movement, even at moderate intensity, improves health outcomes and supports long-term wellbeing, as reflected in Thailand’s Ministry of Public Health campaigns promoting 150 minutes of weekly activity for all ages (กรมอนามัย).
Third, for those who do experience DOMS, relief strategies such as gentle massage, stretching, warm baths, and light activity are often sufficient. Fancy supplements and extreme treatments are not usually necessary. If soreness lasts longer than a week, or if there is swelling, severe weakness, or dark urine (indicating potential muscle breakdown), seek medical evaluation promptly—especially as these risks can be higher in hot, humid Thai weather.
Finally, future research is anticipated to focus on individual responses to exercise-induced muscle soreness, potentially offering more personalized recovery strategies and integrating genetic, lifestyle, and cultural factors. Global trends point to a more nuanced understanding of exercise adaptation beyond the simplistic “no pain, no gain” narrative.
For Thai society, where both competitive sports and recreational exercise are on the rise, the key message from the latest research is clear: Movement is medicine, but pain is not required for the prescription to work. Consistency, gradual progress, and self-compassion are the best ways to build a lifelong fitness habit.
By debunking the myth that pain is the only path to improvement, Thailand can further encourage participation in active lifestyles, reduce dropout rates among beginners, and foster a culture where exercise is inclusive, enjoyable, and sustainable for all.
For Thai readers: Start slow, enjoy your movement, and consult certified trainers or local health professionals if you need guidance. Remember, ดีที่สุดคือความต่อเนื่อง (the best is consistency). More information can be found via the Ministry of Public Health’s movement guidelines and by engaging with local community exercise groups.
Source citations:
- “Is it true that … there’s no gain without pain?” The Guardian
- “Physical Therapies for Delayed Onset Muscle Soreness: A Protocol for an Umbrella and Mapping Systematic Review”
- “Update: Delayed Onset Muscle Soreness (DOMS) – Muscle Biomechanics, Pathophysiology and Therapeutic Approaches”
- Physiopedia: Delayed Onset Muscle Soreness
- Thailand Department of Health – Physical Activity Promotion