Which is NOT a recommended strategy to prevent DOMS?

• A. Starting training at a high intensity
• B. Reducing the eccentric component of actions during early training
• C. Warming up
• D. Cooling down

Answer: (A)

To prevent DOMS, the emphasis is on how you load and prepare your muscles. DOMS comes from microscopic damage to muscle fibers, especially from eccentric (lengthening) actions. Jumping straight into high-intensity work causes more initial muscle damage, so starting at a high intensity is not recommended. Instead, gradually increasing the training load and, if possible, dialing back the eccentric demands in early sessions helps reduce the initial damage. Warming up prepares the muscles and connective tissues for work, which can lessen stiffness and soreness afterward. Cooling down after exercise aids recovery by promoting circulation and metabolite clearance, though its effect on DOMS can vary. So the one that isn’t advised for preventing DOMS is starting training at a high intensity.