Understanding DOMS: Is Soreness a True Indicator of Muscle Growth?

TL;DR
Delayed Onset Muscle Soreness (DOMS) results from microscopic tears in muscle fibers after intense or unfamiliar exercise. While often mistaken as a sign of muscle growth, DOMS is not a reliable indicator of progress. Proper recovery, gradual intensity increase, and balanced nutrition can help manage and prevent soreness.

Table of Contents

Have you ever finished a gruelling workout, only to be met with that unmistakable ache in your muscles the next day? This phenomenon, known as Delayed Onset Muscle Soreness (DOMS), is experienced by countless fitness enthusiasts and athletes alike. Understanding DOMS is crucial for anyone looking to enhance their training and maximise muscle growth.

DOMS occurs when muscles are subjected to unusual stress, leading to tiny tears and an inflammatory response that can result in discomfort and stiffness. This soreness is often particularly pronounced after eccentric exercises, which involve lengthening the muscle under tension. By examining the physiological mechanisms behind recovery and common misconceptions surrounding DOMS, we can better appreciate its role in our fitness journey.

Definition of Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness (DOMS) is the result of microscopic tears in muscle fibres, primarily arising from eccentric contractions—where muscles lengthen under tension, such as lowering weights. This phenomenon is more than just sore muscles; it is a symptom of exercise-induced muscle damage that typically occurs after a strenuous workout, especially if the body isn’t accustomed to the level of physical activity.

DOMS develops 12 to 24 hours post-exercise and peaks around 48 hours. Unlike immediate soreness experienced during or right after an intense exercise routine, DOMS sets in well after the workout has ended. This soreness is a common experience for beginners or those returning to fitness after a hiatus, signalling that their muscles are adapting to the new demands of their exercise routine.

Delayed onset muscle soreness (DOMS) is a sensation of discomfort that occurs 1 to 2 days after exercise, often most evident at the muscle/tendon junction initially and then spreading throughout the muscle. Eccentric activity is the primary cause of this soreness and injury to the muscle.

D. Macintyre et al. (1995)

Although often perceived as an indicator of muscle growth and a “badge of honour,” DOMS is actually a marker of muscle damage and the body’s adaptation process. Recovery usually occurs within 72 hours, distinguishing it from more severe, longer-lasting muscle injuries that may require medical intervention.

In summary, DOMS is caused by the following:

• Unfamiliar or intense physical activity
• Eccentric exercises (e.g., lowering weights)
• Skeletal muscle strain leading to microscopic tears

Symptoms include:

• Muscle pain and stiffness
• Swelling and tenderness
• Temporary decrease in muscle strength

Causes of DOMS

Delayed-onset muscle soreness (DOMS) typically arises due to structural stress exerted on muscle and connective tissue during workouts, particularly those involving unfamiliar or intense physical activity. As muscles go through oxidative stress and heightened mechanical load, especially during eccentric contractions, small-scale muscle and connective tissue damage occurs.

The microtrauma inflicted on these tissues goes on to stimulate the muscle repair and growth processes—a key aspect of physical adaptation and development.

The preceding soreness is thus linked to the inflammation resulting from microtrauma, with increased sensitivity in the nerve endings located around the affected muscle groups. It is worth noting that a higher degree of muscle soreness does not always equate to greater muscle damage. This observation decouples the direct association between the extent of muscle soreness and the amounts of damage sustained.

Moreover, the once-popular belief that lactic acid buildup during physical exertion is the culprit for post-exercise soreness has been largely discredited. Instead, the accumulation of lactic acid may be a signal that muscle repair and regeneration processes need to take place. DOMS-related soreness is believed to originate from complex biological signals stemming from nerve fibres present in the surrounding connective tissue rather than the muscle fibres themselves.

Muscle microtrauma

Exercise-induced microtrauma of muscle fibres is predominantly a consequence of eccentric contractions, which involve muscle lengthening under tension. This type of contraction challenges muscles uniquely, often resulting in DOMS.

The body is equipped to repair and fortify muscles following such microtrauma, primarily through the activation of satellite cells that mend the damaged fibres and contribute to their growth, known as hypertrophy.

Although necessary for muscle development, severe cases of DOMS may hinder quick recovery of strength, potentially inhibiting further muscle development if adequate recovery time isn’t allowed. These microscopic tears can occur from engaging in new types of physical activities or upping the intensity of existing routines, which in turn prompts muscles to adapt and toughen in response.

Adequate post-workout nutrition, like consuming whey protein, is often recommended to support the body’s healing and rebuilding efforts.

Inflammatory response

When structural damage is inflicted on muscle proteins, the body initiates an inflammatory response to repair the injured areas. This natural process involves recruiting inflammatory cells and proteins to assist in the healing of muscle microtears, often accompanied by common inflammation symptoms like swelling, soreness, and tenderness.

The occurrence of inflammation within skeletal muscle following exercise has been subject to debate, with some suggesting it may be a byproduct of the methods used to measure it rather than a genuine response to exercise.

Inflammation can trigger the activation of free nerve endings through chemical accumulations from phagocytic cells and necrotic tissue, contributing to the feelings of pain. Yet, it is important to recognise that certain studies show minimal or no evidence of muscle necrosis post-exercise-induced damage, highlighting the complexity of DOMS and the associated inflammatory response.

Eccentric exercises and their effects

Eccentric exercises stand out in their ability to cause distinct microtrauma to muscles, and they typically include movements like the lowering phase of a bicep curl or the descent during downhill running. These types of exercises might lead to more pronounced muscle damage compared to concentric or isotonic activities, thereby contributing to heavier soreness. Such soreness is especially prevalent when athletes subject their muscles to new or increased levels of eccentric load.

Unaccustomed eccentric muscle action of sufficient intensity and/or duration causes disruption of connective and/or contractile tissue, which appears to be associated with the sensation of delayed onset muscle soreness (DOMS).

L. Smith et al. (1991)

For those looking to incorporate eccentric training into their workout routines, it can be done by integrating controlled eccentric sets with heavier weights for various muscle groups. Emphasising the eccentric phase of an exercise generates high mechanical tension, which plays a critical role in muscle stimulation and subsequent growth.

Those engaging in such training should be aware of the potential for DOMS but also the benefits of these exercises in their fitness journey.

In summary, DOMS is a complex physiological response featuring microtrauma, an inflammatory process, and a unique reaction to eccentric exercises. These factors collectively signify the body’s natural adaptation to increased demands from a challenging workout routine.

Physiological Mechanisms of Recovery

After an intense workout, the body enters a phase of recovery, which is as vital to your fitness journey as the strenuous activity itself.

Understanding the physiological mechanisms at play can not only enhance this recovery but also lead to more effective muscle growth and overall improved physical health.

Role of blood flow

Blood flow plays a pivotal role in the body’s recovery process post-exercise. Engaging in light, low-impact activities, such as swimming, yoga, or even a leisurely walk, can significantly increase circulation, promoting the delivery of oxygen and nutrients essential for muscle repair.

Instead of remaining sedentary, consider incorporating active recovery into your routine. This can take shape in the form of light resistance training or low-intensity cardio, which, contrary to further straining your muscles, actually aids in alleviating soreness.

The enhancement of blood flow to the affected muscles ensures that fresh nutrients and oxygen are brought to the areas in need, expediting recovery. This increased circulation mirrors the benefits attributed to massage therapies, helping in the reduction of muscle tightness and soreness. The primary goal here is to facilitate the elimination of waste products, decrease inflammation, and provide the components necessary for tissue repair.

Muscle repair processes

Muscle soreness experienced after a workout isn’t merely a sign of distress; it is a signal from your body that the muscle fibres are undergoing repair and adaptation. Following the microscopic tears induced during a strenuous exercise, particularly those that involve eccentric contractions, the body responds by fusing muscle fibres, leading to the synthesis of new, stronger muscle tissue.

This is accompanied by an inflammation response, which, rather than indicating damage, results in the sensitisation of nerve endings—hence the soreness felt. It’s imperative to avoid interpreting this discomfort as harm; instead, it’s a part of the natural growth process.

However, it is important to address this inflammation with adequate recovery strategies. If muscles are not allowed proper rest and are subjected to continuous strain, a catabolic state may ensue—your muscles could begin to degrade, leading to a condition known as overtraining.

Recovery routines that include suitable rest, nutrition rich in proteins and carbohydrates, and post-exercise stretching are indispensable in preventing this degradation. They support the muscle repair processes, letting your body adapt to the imposed demands and grow stronger, both of which are key markers of physical progress.

Common Misconceptions

One of the most enduring misconceptions when it comes to Delayed-Onset Muscle Soreness (DOMS) is the belief that it is caused by the buildup of lactic acid in the muscles. However, scientific evidence clarifies that DOMS is not triggered by lactic acid but is instead due to microscopic tears or micro-traumas experienced by the muscles during exercise. These tiny injuries are distinct from the short-lived pain associated with acute muscle soreness, which is a direct result of lactic acid buildup during strenuous activity.

Moreover, it’s a common misbelief that DOMS is a sign of poor fitness or lack of conditioning. In truth, individuals at any level of fitness can experience DOMS since it simply indicates that the muscles have been subjected to stresses they are not accustomed to, regardless of one’s baseline fitness level. This can happen anytime you alter your workout routine or increase the intensity of your exercises.

Another misconception is that DOMS is a reliable indicator of muscle growth. Although DOMS is related to the muscle repair process, the presence of soreness does not necessarily equate with hypertrophy. Muscle growth can proceed with little or no DOMS, as there are more mechanisms at play, such as mechanical tension and metabolic stress, contributing to the complex process of building muscle.

Lastly, while DOMS can temporarily affect muscle function and alter movement patterns, this discomfort does not usually impede regular activities for most people. It’s a normal physical response and not something that should be viewed with excessive concern. Recognising the many mechanisms involved in muscle growth helps dispel the aura of misunderstanding around DOMS as a sole indicator of one’s progress in their fitness journey.

Lactic acid and muscle soreness

The role of lactic acid in muscle soreness is often misconstrued, leading to the misbelief that it causes DOMS. But the reality is, lactic acid is primarily linked to acute muscle soreness experienced during and shortly after intense exercise. In contrast, DOMS manifests as soreness that peaks 24 to 48 hours after the initial physical activity, well after lactic acid levels have normalised.

Compounding the confusion, lactic acid isn’t a waste product to be feared but a fuel source produced by the body. Its accumulation signals that the muscles are being pushed to their limits, potentially kickstarting the muscle repair process. This mechanism is critical in the greater context of adaptive muscle growth, as the subsequent repair of the micro-tears in muscle fibres leads to increased strength and resilience.

Despite being uncomfortable, muscle soreness serves as a biological indicator of adaptation. It tells us that the body is working to strengthen and better prepare muscles for impending challenges, which is an integral part of any effective workout routine.

Soreness as a workout effectiveness marker

DOMS can provide insight into the activation of the intended muscle groups during a workout. A certain degree of muscle soreness post-exercise might validate that the right muscles were worked, indicating effective exercise execution and appropriate levels of muscle engagement.

However, it is essential to understand that the association between soreness and workout effectiveness is not absolute. Just because you’re not sore doesn’t mean you haven’t had an effective workout. Muscle growth does not require muscle soreness as a precondition, suggesting that you can continue to make gains in your fitness regimen without routinely experiencing DOMS.

Furthermore, the experience of muscle soreness is highly individual, with factors like genetics playing a role in how likely someone is to experience DOMS post-exercise. Thus, what serves as a marker for one individual may not have the same implications for another.

Keeping close tabs on where you feel sore after your workout sessions can serve as an excellent feedback mechanism. If soreness is felt in the targeted areas, it may indicate that proper muscle groups are being activated.

Conversely, soreness in non-targeted areas could suggest a need to refine technique. Utilising such information can lead to valuable adjustments in exercise routines, contributing to more effective workouts and continuous progress in one’s fitness journey.

Treatment Options for DOMS

Experiencing delayed-onset muscle soreness (DOMS) is common after an intense workout. While sore muscles can be an inconvenience, there are several treatment modalities that individuals can adopt to alleviate soreness and promote recovery.

Gentle activity such as low- to moderate-intensity walking or swimming has been shown to help reduce the soreness from DOMS. Although it may not speed up the muscle recovery process directly, such active recovery techniques contribute to better overall recovery by enhancing blood flow and facilitating the removal of metabolic waste in the muscles.

A variety of research supports the use of treatments like compression garments, massage, and even cryotherapy for recovering from DOMS, while other approaches like foam rolling and acupuncture seem to exhibit minimal efficacy. Despite being an uncomfortable part of the fitness journey, DOMS is usually temporary, lasting between three to five days. During this period, it’s advisable for individuals to lower the intensity of their workouts and prioritise low-impact activities. These actions can help manage discomfort while still engaging in physical activity.

Topical Analgesics and Pain Relief

Muscle soreness and discomfort during the recovery phase can also be addressed through the application of topical analgesics. These products, including formulations containing CBD and magnesium, are applied directly to the skin and can provide targeted pain relief. Regular application of these topical agents can specifically sooth the aching areas following strenuous exercise.

In addition to these, essential oils have been acknowledged for their potential to ease muscle discomfort. Should soreness escalate, over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen could be utilised to manage severe pain associated with DOMS. Importantly, self-massage tools like foam rollers and massage guns can significantly minimise DOMS symptoms when used as part of a comprehensive post-workout recovery strategy.

Dietary Considerations for Recovery

Nutrition is a cornerstone in the recovery from muscle damage and plays an instrumental role in the repair and reduction of inflammation. Adequate intake of protein and carbohydrates is particularly vital. Consuming protein sources such as whey after resistance training can hasten the healing of muscle microtrauma, thereby potentially diminishing the intensity of DOMS. A diet that includes antioxidants like vitamin C and E can also contribute to mitigating the effects.

The recommended daily protein intake to support recovery is pegged between 1.6 to 2.2 grams per kilogramme of body weight, a nutritional target that can vary depending on individual levels of fitness and intensity of exercise routines. Ensuring that a post-workout meal is rich in the right nutrients is essential, as it impacts how the body responds to the skeletal muscle microtrauma that contributes to DOMS onset.

Massage and its effectiveness

Massage therapy has emerged as a remarkably effective means to relieve the symptoms associated with delayed-onset muscle soreness (DOMS). The tension in overworked muscles can be significantly mitigated after intense workouts through the application of massage, which serves to enhance blood circulation to these regions.

Studies, including a comprehensive 2017 meta-analysis, have documented that individuals who incorporate massage therapy post-exercise experience notably reduced muscle soreness compared to those who abstain from such treatments.

For those seeking peak alleviation from DOMS, it is suggested to schedule massage sessions roughly 48 hours subsequent to a strenuous exercise routine. This timing aligns with the peak of soreness typically associated with DOMS, thus providing effective pain relief. Additionally, the contemporary methods of self-myofascial release, such as foam rolling, have been shown to imitate massage effects, aiding in the reduction of DOMS when applied immediately following physical activity and if used routinely thereafter.

Moreover, recent evidence points to the efficacy of vibration massage guns in diminishing DOMS. Their use has been likened to traditional massage therapy, attesting to their ability in mitigating muscle pains following a strenuous workout and contributing positively to an individual’s fitness journey.

Topical analgesics and pain relief

Topical analgesics have become essential in managing muscle discomfort stemming from intense workouts. These remedies are particularly effective in tackling onset muscle soreness, providing the much-needed relief active individuals seek post-exercise.

One of the burgeoning components in analgesic creams is CBD, known for its potential anti-inflammatory properties. When paired with magnesium, another muscle relaxant, these creams can significantly lessen the typical muscle pains related to a strenuous workout. By applying them regularly, particular sore areas can receive focused attention, speeding up the recovery process and ensuring you’re ready for your next fitness session.

Essential oils have also entered the fray as a popular natural approach to soothing sore muscles, while foam rolling and self-massage gadgets like massage guns can markedly diminish the symptoms of DOMS—a common occurrence after engaging in eccentric contractions during a strenuous workout.

For those confronted with severe pain, OTC NSAIDs such as ibuprofen come to the rescue, effectively managing the acute discomfort associated with exercise-induced muscle damage. Yet, employing these should be done with caution and ideally under the guidance of a healthcare professional.

Remember, while topical analgesics can provide temporary relief, it’s crucial to incorporate rest days and active recovery in your workout routine for optimal muscle healing.

Dietary considerations for recovery

Diet plays a fundamental role in the recovery process post-exercise, significantly influencing the repair of muscles and reduction of inflammation. When dealing with exercise-induced muscle damage and the accompanying onset of Delayed Onset Muscle Soreness (DOMS), it is crucial to focus on proper intake of both protein and carbohydrates.

Consuming whey protein after intense workouts, known to cause microscopic tears in muscle fibres, accelerates the healing process and supports muscle growth. This can help mitigate the effects of DOMS, ensuring a quicker return to your fitness journey. Antioxidants such as vitamins C and E may also play a supportive role in alleviating DOMS symptoms.

Here is a recommended nutritional intake guide for optimising recovery:

Nutrient	Suggested Intake
Protein	1.6 to 2.2 grams per kilogramme of bodyweight
Carbohydrates	Varies (depending on intensity and duration of exercise)
Antioxidants (Vit C & E)	As part of a balanced diet

A post-workout meal is indispensable; it should have the right balance of nutrients to foster recovery. As resistance training and strenuous physical activity trigger the onset of muscle soreness, ensuring your diet is rich in necessary elements becomes a part of an effective exercise routine that should not be overlooked.

Consider consulting a personal trainer or a nutrition expert to personalise your recovery diet to your level of fitness and workout routine.

Preventive Strategies for DOMS

Preventing delayed-onset muscle soreness (DOMS) is vital for maintaining a consistent and comfortable fitness journey. One such strategy is the gradual increment of workout intensity and volume, especially for newcomers or those getting back into a routine after a hiatus. With DOMS largely being a result of unfamiliar or intense exercise, introducing physical activity moderately allows muscles to adapt without being excessively strained. A key component in this adaptive phase is proper warm-up, which helps increase blood flow to the muscles, thereby reducing the risk of injury and subsequent soreness.

Adequate nutrition should not be underestimated, as it plays a significant role in muscle recovery. A balance of protein and carbohydrates post-exercise can diminish the intensity and duration of DOMS, sustaining muscle repair and growth. Cold therapy, in the form of ice packs or cold water immersion, is another effective method to help manage inflammation and offer relief from the discomfort associated with DOMS.

In addition to these, incorporating lighter active recovery options such as light exercise or massage can also play a role in alleviating DOMS, sometimes just as effectively as more traditional rest methods. These preemptive strategies allow for a smoother transition between intense workouts and rest days, ensuring a more enjoyable and sustainable exercise experience.

Warm-up and stretching techniques

When it comes to mitigating DOMS, warm-up and stretching techniques are paramount. Although static stretching post-workout doesn’t necessarily curtail the impact of DOMS, it’s still important for overall flexibility and joint range of motion. The American College of Sports Medicine highlights the importance of easing into new workouts gradually which allows muscles time to adjust and recover adequately.

A well-structured warm-up should prioritise dynamic stretching, which not only preps the muscles but also avoids the potential performance downturns of static stretching when muscles are cold. Such dynamic exercises can include leg swings, arm circles, and light jogging.

Cooling down after exercise helps in elongating the muscles, boosting blood circulation, and setting the stage for recovery and the next session’s readiness. To support this, cross-training and rotating the muscle groups worked can prevent repetitive strain injuries and ensure muscles have a window to recover fully from strenuous exercise.

Gradual progression in exercise intensity

To minimise the onset and severity of DOMS, a gradual progression in exercise intensity is critical. Adopting a progressive training programme that slowly builds the workout load helps in preventing excessive muscle strain and microtears that can provoke soreness. Recovery exercises like yoga and low-impact activities such as swimming or cycling offer a great way to keep the body active without overburdening recovering muscles.

Variety in a workout routine is essential, allowing different muscle groups to be exercised on alternate days. This segmentation means that even if one muscle group is sore, others can still be worked on, ensuring a balanced fitness regimen. The principle of progressive overload—incrementally increasing exercise intensity—promotes muscle growth and strength in response to the repaired microtears from previous workouts.

By methodically intensifying workouts, the body gradually adapts to higher stress demands, making incidents of DOMS less frequent and less severe. This systematic approach allows individuals at all fitness levels to see improvement while maintaining a positive relationship with physical activity.

The Relationship between DOMS and Muscle Growth

Delayed-onset muscle soreness (DOMS) is often seen as a badge of honour, the aching proof of a strenuous workout. This dull sensation typically manifests within the targeted muscle group one to two days following intense exercise. Despite its ubiquitous association with exercise routines, DOMS should not necessarily be considered a hallmark of effective muscle growth.

Because of generally poor correlations between DOMS and other indicators, we conclude that use of DOMS is a poor reflector of eccentric exercise‐induced muscle damage and inflammation, and changes in indirect markers of muscle damage and inflammation are not necessarily accompanied with DOMS.

Nosaka, Kazunori et al. (2002)

The micro-tears in muscle fibres resulting from activities—especially eccentric contractions—can lead to DOMS, but they do not unequivocally signal hypertrophy.

There is a prevailing misbelief that soreness is a requisite indicator of progress in the gym. In reality, this misconception can be counterproductive, as the pursuit of sore muscles may lead individuals to overlook the importance of proper recovery and the risks of overtraining.

Rather than serving as a reliable measure of training effectiveness, DOMS may actually entail a trade-off that can impede the recovery process, potentially mitigating muscle growth. Muscle development can occur without the presence of soreness, underscoring that DOMS is not a barometer for training efficacy.

Correlation between soreness and strength gains

The link between muscle soreness and strength gains has been explored extensively in research. Studies have shown that individuals can experience similar increases in both muscle mass and strength, regardless of whether they report high or low levels of muscle soreness. This outcome suggests that the presence of DOMS is not a definitive predictor of muscle growth.

Diverse training frequencies, ranging from once-a-week sessions to multiple full-body workouts per week, have been compared for their resultant soreness and muscle gain. Despite differing reports of post-exercise muscle soreness, the strength and size advancements between the two groups have been found to be similar.

Soreness, particularly that which arises after the introduction of unfamiliar exercises, seems to reflect the body’s response to novel stimuli rather than indicating effective muscle growth specifically.

It is crucial to recognise that while a certain degree of muscle soreness can accompany intensified training, it is not a necessary condition for muscle hypertrophy. In fact, excessive soreness may even be detrimental, as it can hamper the recovery process and impede overall strength development. Muscle soreness may signify muscle engagement, but it is not a direct marker of muscle building and should not be chased at the expense of wellness and balanced fitness journey.

Endurance improvements linked to DOMS

DOMS is most commonly experienced by those either new to physical activity or resuming exercise after a break, with the peak soreness occurring between 24 to 72 hours post-exercise. While experiencing DOMS might suggest that the muscles have been effectively worked, this is not an obligatory sign of improvement in muscular endurance or mass. Certain muscle groups may indeed increase in size or strength without any significant onset muscle soreness.

Engaging in physical activity with DOMS can greatly reduce the force a muscle can generate, sometimes by as much as 50%, and may also diminish muscle activation. This reduction can interfere with both the recovery process and the performance in upcoming workouts. To support muscle repair and alleviate inflammation, proper nutritional intake, including protein and carbohydrates, is essential post-encounter with DOMS.

Although it can be a rather uncomfortable experience, DOMS is a natural component of the body’s repair and strengthening processes triggered by increased exercise loads. Effective recognition of DOMS as an indicator—rather than the gold standard—of adaptation to new or intensified training stimuli is important as it redefines DOMS as a potential side effect of a workout rather than the objective itself.

Understanding the Role of DOMS in Fitness Training

Understanding the role of DOMS, or Delayed Onset Muscle Soreness, in fitness training is crucial for anyone on their fitness journey. Often mistaken for the result of lactic acid buildup, DOMS actually arises from microscopic tears that occur in the muscle fibres during eccentric contractions, typically associated with activities like eccentric exercises or an intense workout.

While the soreness and stiffness that characterise DOMS may be seen by some as a badge of honour, indicating a strenuous workout, the presence of DOMS is not a reliable marker of muscle growth. Skeletal muscle adapts to the stress of physical activity over time, which means that individuals with a higher level of fitness might not experience DOMS as intensely or as often as beginners.

However, it’s important to recognise that progressive overload is necessary for muscle growth, and this may sometimes lead to DOMS, especially when a workout routine introduces new exercises or an increased level of intensity. The pain from DOMS should not be considered a definitive sign of effective training, and exercise-induced muscle damage doesn’t always equate to muscle growth.

For optimising muscle development and recovery, a balanced approach including active recovery, rest days, and proper nutrition is key. Consulting with a personal trainer can also help you incorporate a tailored exercise routine that aligns with your specific goals while minimising unnecessary muscle pains.

In conclusion, although DOMS can be part of the body’s response to a strenuous workout, it’s not an accurate gauge for muscle hypertrophy. Regularly experiencing DOMS isn’t imperative for muscle development, as adjustments in your workout routine and overall fitness can decrease its frequency without hampering growth.

References
D. Macintyre et al. "Delayed Muscle Soreness." Sports Medicine, 20 (1995): 24-40.

L. Smith et al. "Acute inflammation: the underlying mechanism in delayed onset muscle soreness?." Medicine and science in sports and exercise, 23 5 (1991): 542-51.

Nosaka, Kazunori et al. “Delayed‐onset muscle soreness does not reflect the magnitude of eccentric exercise‐induced muscle damage.” Scandinavian Journal of Medicine & Science in Sports 12 (2002): n. pag.