Why do women experience less muscle soreness?

After a strength training session, a running workout, or an HYROX event, muscle soreness is often part of the experience. However, some studies suggest that women may experience less muscle pain than men after certain types of exertion.

Should we conclude that women recover better? Not so fast. Muscle soreness is a complex phenomenon, influenced by numerous factors: the type of exercise, training level, hormones, and individual pain perception.

So, do women really experience less muscle soreness? And if so, why? Here's what scientific research shows.

What exactly is muscle soreness?

Contrary to popular belief, muscle soreness is not due to an accumulation of lactic acid.

It corresponds to delayed onset muscle pain, also known as DOMS (Delayed Onset Muscle Soreness).

It typically appears between 12 and 24 hours after unusual exertion, reaches peak intensity between 24 and 72 hours, then gradually subsides.

Muscle soreness is primarily linked to micro-tears caused by certain exercises, especially those with a strong eccentric component. This is the case, for example, with:

• squats;
• lunges;
• downhill running;
• pull-ups;
• strength training movements performed slowly during the lowering phase.

These micro-tears then trigger a normal inflammatory response that contributes to the muscle's repair and adaptation process.

 

Do women really experience less muscle soreness?

The answer is more nuanced than one might think.

Several studies show that women sometimes experience less muscle pain after certain exercises, particularly when these involve a strong eccentric component.

Other research, however, finds no significant difference between men and women.

How can we explain these sometimes contradictory results?

Simply because muscle soreness depends on many parameters:

• training level;
• exercise intensity;
• muscle mass engaged;
• type of contraction;
• age;
• phase of the menstrual cycle;
• individual pain perception.

In other words, there is no universal rule that all women systematically experience less muscle soreness than all men.

However, certain physiological differences can explain why this tendency is regularly observed.

 

The role of estrogen

Estrogen is often cited to explain these differences. These hormones appear to have several interesting effects on muscles.

Research suggests that they may help stabilize muscle cell membranes when subjected to significant mechanical stress.

They also possess antioxidant properties that could limit some of the oxidative stress generated by exercise.

Finally, they seem to modulate certain mechanisms involved in the inflammatory response following training.

Taken together, these effects could contribute to reducing the extent of muscle damage after certain exercises.

It is important to remain cautious, however: the mechanisms are still being studied, and results vary depending on the protocols used.

Estrogen may play a protective role in the muscle, but it alone does not explain the observed differences between women and men.

 

Sometimes less muscle damage

Scientists don't just evaluate muscle soreness. They also measure various biological markers of muscle damage.

One of the best known is creatine kinase (CK), an enzyme present in muscle cells.

When muscle fibers are heavily stressed or micro-damaged, some of this enzyme passes into the bloodstream.

After certain eccentric exercises, women sometimes exhibit lower CK concentrations than men.

This observation suggests that muscle damage may be slightly less significant in certain situations.

Several hypotheses are put forward:

• the potential protective effect of estrogen;
• generally lower muscle mass, which reduces the absolute stress exerted on tissues;
• differences in muscle fiber recruitment;
• neuromuscular adaptations specific to each individual.

It is nevertheless important to remember that creatine kinase varies enormously from person to person.

Two athletes who have completed exactly the same session may show very different concentrations, without this necessarily reflecting better or worse recovery.

 

Why aren't studies always in agreement?

If women systematically experienced less muscle soreness, all studies would reach the same conclusions. However, this is not the case.

This variability is explained by the fact that muscle soreness is influenced by many factors, sometimes more important than sex itself.

These include:

• training level;
• habit of performing eccentric exercises;
• intensity and volume of the session;
• sleep quality;
• nutritional intake;
• genetics;
• individual pain perception.

The protocol used by researchers also plays a role. Some studies involve trained athletes, others sedentary individuals. Some evaluate muscle soreness after a strength training session, others after running or laboratory exercises.

All these differences make comparisons sometimes difficult.

Today, the scientific consensus is: women sometimes appear to have less muscle damage and less muscle soreness after certain exercises, but this difference remains modest and is not observed in all situations.

 

Does less soreness mean better recovery?

This is probably the most common mistake.

Many athletes use their muscle soreness as an indicator of effectiveness or recovery.

However, research shows that muscle soreness is a very poor marker of progress.

It is entirely possible to:

• have an excellent session without feeling any pain the next day;
• have significant muscle soreness after an unusual exercise without it leading to more progress;
• recover completely even if some pain still persists.

Recovery depends on many parameters that are not visible:

• restoration of energy reserves;
• repair of muscle fibers;
• recovery of the nervous system;
• sleep quality;
• overall fatigue level.

In other words, experiencing little muscle soreness does not automatically mean that one recovers faster.

Muscle soreness provides information about a sensation. It cannot, by itself, evaluate the quality of recovery or the effectiveness of a workout.

 

How to limit muscle soreness?

There is no miracle solution to completely avoid muscle soreness. However, several habits can help limit its intensity.

Progress gradually

Muscle soreness usually appears when you perform an unusual effort or suddenly increase training loads. Gradual progression remains the best prevention.

Consume enough protein

Proteins contribute to the maintenance and development of muscle mass. Meeting your daily needs contributes to optimal recovery after exercise.

Don't neglect carbohydrates

After an intense or prolonged session, carbohydrates help replenish glycogen stores used during exercise.

Get enough sleep

Sleep is one of the main drivers of recovery. It is during this period that the body repairs the tissues stressed during training.

Stay active

A walk, a very light cycle, or a mobility session can sometimes be more beneficial than complete rest for regaining good sensations.

On the other hand, repeated painful massages or trying to completely suppress inflammation is not always relevant, as the latter also participates in the muscle's natural adaptation process.

 

Key takeaways

Some studies suggest that women sometimes experience less muscle soreness and slightly less muscle damage after certain exercises, notably due to the potential influence of estrogen.

However, this difference is neither systematic nor sufficient to conclude that all women recover better than men.

Muscle soreness remains a multifactorial phenomenon, influenced by the type of training, athletic level, nutrition, sleep, and individual characteristics.

Above all, it is important not to use muscle soreness as an indicator of the quality of a session.

Absence of pain does not mean that the training was ineffective. Conversely, significant muscle soreness does not mean faster progress.

The goal is therefore not to seek muscle soreness, but to build progressive training, accompanied by adequate recovery.