People often equate how bad their DOMS (Delayed Onset Muscle Soreness) is with how good their was, but this actually isn’t the case!
DOM’s is your body’s response to adapting to a new stimulus, which means changing things up is a major influencer in whether or not you will experience it. If you have just started a new program, have incorporated tempo changes, introduced new exercises, or are just plain new to training, you will often find that this is when the soreness peaks. In short, your body has been shocked and has not yet become efficient at recovering from this new type of activity.
You will often find as you progress throughout your training that you will begin to experience the soreness less frequently and less intensely than previously. For some, this can lead them to believe that they may not be training as effectively as they were previously when in reality their body has just learnt to cope and recover faster!