Why You’re Sore (And Why That’s Actually a Good Thing)
By The Stud11o
Let’s talk about the soreness. You know the kind — walking downstairs feels like a slow-motion horror movie, getting out of bed requires mental prep, and you find muscles you didn’t know existed. Whether you smashed a Hyrox circuit, danced your heart out, took a HyBox Session, or hit the core in a Pilates class — that post-workout soreness can be real!
In the early stages of your training journey, muscle soreness shows up daily. But as your body starts adapting, it takes a bit more intensity to get that same “I did something” ache. Still, some workouts (like that 100-cal SkiErg finisher in Hyrox, or a non-stop boxing combo session) will have you sore for days. It’s part of the ride, and it just means you are testing your body in new ways.
So, what’s actually happening in your body?
Delayed Onset Muscle Soreness — DOMS for short — usually hits about 8 hours after your session and peaks around the 24 to 48-hour mark. That tightness, tenderness, and “why do my glutes feel like this?” sensation comes from micro-damage to your muscle fibres — especially during the eccentric part of the movement (think: lowering in a squat, the deceleration in a dance step, or slowing down a punch before reloading). This damage triggers an inflammatory response, your body gets to work repairing it, and voilà — you’re stronger.
Soreness, believe it or not, is part of the magic. It’s a sign your body is breaking down and rebuilding, getting tougher, leaner, and more powerful each week. That’s why at The Stud11o, we mix things up with purpose. Whether you’re in a high-volume Hyrox session, dancing or sculpting, your body is constantly being challenged in new ways — which is why progress doesn’t plateau here.
And let’s not sleep on Pilates. It may look chill next to the chaos of burpees and battle ropes, but make no mistake — that deep core activation and slow control will humble even the fittest athlete. More importantly, Pilates gives your body the chance to slow down, focus on mobility, flexibility, and alignment — things that are crucial to not only performance, but recovery between your harder-hitting workouts.
So, what should you do when you’re sore?
1. Keep moving — just differently. If your legs are trashed from Hyrox lunges, maybe hit up a light dance class, focus on upper body in boxing, or do a slow flow in Pilates.
2. Stretching & massage feel good, but don’t expect them to erase soreness. They just help you feel better in the moment.
3. Build up gradually. Don’t go all-in after time off. Let your body remember how to move again first.
