It's been years since I've been inside a gym thanks to a disc herniation/sciatica. I do swimming 3x a week (3/4 of a mile) and have done since August 2015.
However, last Saturday I went bouldering in Dublin, I had absolutely brutal DOMS in my forearms, biceps and abs, plus a few other muscles too. Absolutely crippled by it, struggled to change gears whilst driving and I still have very minor DOMS.
I am checking out a gym after work tomorrow and will give some light weightlifting a go, I dread to think how bad the DOMS will be from the and how weak I'll have become. My 1 rep maxes used to be:
Squat 182.5KG
Bench 112.5KG
Deadlift 190KG
Done at approx 92KG bodyweight. I'm now about 87KG after weighing around 104kg in July 2015.