Ditch the Soreness Myth
Make progress without chasing soreness.
Are you familiar with the “no pain, no gain” mantra? It’s time to get rid of this age-old myth once and for all! We all know that satisfying feeling of sore muscles after a workout, but here’s the truth:
Soreness isn’t a reliable indicator of how hard you’ve worked or how effective your exercise routine was.
Let’s get one thing straight: working out shouldn’t be a competition of who can feel the most sore the next day. Instead, it’s about achieving your fitness goals in a smart and sustainable way. So, why shouldn’t you rely on feeling sore as a measure of success? Keep reading to learn why!
- Soreness Doesn’t Reflect Effort: Feeling sore doesn’t necessarily mean you pushed yourself harder or had a more effective workout. Soreness is merely a sign of your muscles adapting to movements or increased intensity they are not used to, yet. It is not a sign you’re on the right track or that you’re building strength or endurance efficiently.
- Pain ≠ Gain: Pain and soreness are not synonymous with progress. In fact, if you’re constantly feeling extreme discomfort, it might be a red flag that you’re overdoing it or risking injury. Remember, your body needs time to recover and repair. You don’t have to work out until you feel pain or discomfort to feel and see results.
- Individual Responses to Exercise: Everyone’s body is unique, and their response to exercise can vary significantly, especially considering how long the person has been working out and their fitness level. Some individuals may experience intense soreness, while others might not feel sore at all, even after an intense workout who are usually experienced athletes. It also doesn’t mean one person’s workout was better than the other’s because they worked harder or their workout was more intense — it’s just a difference in how their bodies respond based on the physiology and experience.
So, how can you make the most of your workouts without getting trapped in the soreness myth? Instead of relying on soreness, focus on more reliable markers of progress, such as improved strength, endurance, flexibility, or achieving fitness milestones. Keep a workout journal to track your performance over time, and celebrate your accomplishments!
- Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience sharp or persistent pain or discomfort, it’s essential to consult a fitness professional or a healthcare provider.
- Gradual Progression: Avoid sudden or extreme changes in your workout routine. Gradually increase intensity, weights, or repetitions to give your body time to adapt.
- Warm-up: Always warm up before exercising to prepare your muscles and cool down if needed afterward to aid in recovery. Warming up shouldn’t take more than 5–10 minutes. Walking can be a good way to cool down, it does not have to be something fancy.
- Recovery Matters: Adequate rest and recovery are crucial for your overall fitness journey. Recovering is part of making progress so make sure to plan it within your workout schedule. Rest days are needed in your routine to allow your body to rebuild and grow stronger.
Remember, a good workout isn’t defined by how sore you feel — it’s being consistent and smart about your fitness goals. So, let’s ditch the soreness myth and focus on smarter ways to reach long-lasting results!
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