New fitness goals often lead to muscle soreness, known as delayed-onset muscle soreness (DOMS). DOMS is a normal response to new or more intense workouts. It occurs when muscles are pushed beyond their usual activity level, causing microscopic damage that leads to the growth of stronger muscle fibers. DOMS typically sets in a few hours after exercise and peaks within one to two days. It's important to note that DOMS is different from injury-related pain. To reduce muscle soreness, it's recommended to stay hydrated, warm-up properly, stretch, and use contrast therapy like Icy Hot.