The Morning After Session 1

Have you ever started something new and wake up the next day thinking about it? Your first gym session will likely be like that, and you’ll be feeling it too. When I run a gym session I put in time and effort to help you get the best out of yourself, from the exercise selection to the reps, sets, and tempo employed; these factors will help ensure you get to the goal you desire with as little waste on time or money as possible.

Now, for those of you new to regular and structured exercise there’s a phenomenon known as DOMS (Delayed Onset Muscle Soreness) which basically means the muscles you were working during your last training session will hurt like you’ve been riding a fixie bike uphill for 8 hours then ran back down the hill to get a pump so you could ride up for another 2 hours… DOMS doesn’t have a known cause at the moment but it hurts when you sit on the bog – wait for leg day!

If this is your first time at my name is Hanif and I’m a fitness beast that helps other fitness monsters get grizzly when it comes to their health and fitness goals so if you feel like a chimp with a chip on your shoulder, we can help smooth things out. I’m a student at Future Fit School of Personal Training and Grapplers Den that enjoys walking, running, cycling, and mashing down a gym session. You’ll find my contact details in the top bar to the right of your computer screen – back to session 1.

A build-up of lactic acid in muscle had previously been related to DOMS but however it comes about you’ll feel tightness in the muscles when you relax the muscles that hurt and possibly some fatigue, although you wouldn’t have felt the pain during the session – maybe you got a pump but that’s to be expected. So, what should you do about this and how long will it last you ask. You can feel the pain for as much as 72 hours but hopefully, for you, it’ll just be a day and done.

To remedy the pain there are several things you can do such as:

  • Good sleep
  • Massage
  • Salt bath
  • Eating anti-inflammatory foods
  • Drinking water regularly
  • Stretching and including warm-ups/cool-downs in training

Gym training is a great way to keep accountable, reach health goals, and meet like-minded people. Being new to training isn’t an issue, we all start from a place of no knowledge but now you know what the burning sensation is after training although you’re unlikely to feel it during every session assuming you stay consistent in your training.

Once again, my name is Hanif of For more about how I can help you head over to the contact tab and send me a message in a way that suits you, and you’ll find pre-built training programmes (download file), books, and clothing at

Thank you for taking the time to check in and I hope to hear from you soon.

Further reading:

Delayed Onset Muscle Soreness (DOMS): Symptoms, Causes, Treatment (

Published by Hanif

Husband and Father helping Men in the U.K. and worldwide get into amazing shape with coaching and lifestyle change underpinned by authentic Islamic knowledge, current fitness techniques and the advancement of modern health discoveries.

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