Alot of us come from the school where we get the thought that if there is no pain, there is no gain. Soreness means you are making results. If we are not getting pain and soreness after exercise, it means we are not getting stronger. When we begin to go to the gym or perform a new physically intense workout, our muscles begin to sore the next morning. This soreness is called Delayed Onset Muscle Soreness (DOMS). This usually occurs after eccentric contractions. When a muscle is contracting and lengthening at the same time is called Eccentric contraction. For example, when we lower a dumbbell, our bicep muscle is slowly contracting and relaxing, but at the same time, it is contracting to hold the heavy weight of the dumbbell. Likewise, when we perform squats, our quadricep muscle is lengthening but at the same time, it is contracting to hold our upper body weight. These eccentric contractions generate tension in the muscles which causes minute tears in them. And this is the reason why we feel pain and soreness after exercising.

Having sore muscles after a workout is normal. If you were not consistent with your workout and you recently started working out. You will feel pain for a while but then your body is going to tighten up and it is not going to hurt anymore. But if you have severe muscle pain its better to take a break or visit a doctor or consult your trainer in that regard.

If you start doing exercise newly your muscles gets hurt because they do not have habit of exercise so your muscles need sometime.In starting it start pain in your muscles because your muscles needs sometime to make a habit.Muscles can become sore after exercise due to a condition known as delayed onset muscle soreness (DOMS). DOMS is caused by microscopic damage to the muscle fibers and surrounding tissues, which leads to inflammation and pain. This type of muscle soreness usually occurs 12-24 hours after exercise and can last for several days. The intensity and duration of the pain depends on the type and intensity of the exercise, as well as an individual's fitness level.

Exercise that causes muscle soreness is called eccentric exercise, in which the muscle lengthens as it contracts, such as running downhill or the lowering part of a bicep curl.

Stretching before and after exercise can help to prevent muscle soreness, as well as warm-up exercises to gradually increase blood flow to the muscles. Drinking enough water, getting enough sleep, and consuming anti-inflammatory foods such as fish, fruits and vegetables, nuts, and seeds can also help to minimize muscle soreness.