Why are my legs sore two days later? Muscle soreness explained

Sore two days after a workout, and fine the day after? That delay is delayed onset muscle soreness (DOMS), and it is normal in the first weeks of training.

It comes mostly from unfamiliar effort and the lowering part of a movement, peaks around one to three days later and fades within about a week. Play with the chart to see how it changes, why the second session hurts far less, and the signs that mean it is time to ask a doctor or physio.