Is it normal to feel sore after a workout? Many dedicated gym-goers believe that muscle soreness is a sign of a good, effective session. However, health experts argue there is no direct link between soreness and a more successful workout.
In an interview with Self published on Nov. 7, 2024, Teddy Willsey, PT, DPT, CSCS, and owner of Healthy Baller Physical Therapy in Washington, debunked the “common misconception” that soreness equals a better workout. He explained that intense post-workout soreness can lead to muscle damage and a higher risk of injury, which can hinder your strength and overall performance in the gym.
Pain isn’t a requirement for progress after a workout. A 2003 review published in the International Journal of Sport and Health Science found that muscle soreness or damage is unlikely to be necessary for muscle growth or increased strength.
So if you finish a challenging gym session without any lingering aches, don’t worry. Experiencing no soreness typically means your body has adapted to the workout. This adaptation occurs when your muscles are no longer stressed to the point of damage. Essentially, your body has become familiar with the type of exercise you’re doing, Dr. Willsey added. And that’s a positive sign, as it often means you’re getting stronger.
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Soreness usually decreases due to active proteins in the muscles
Phillip Vardiman, an associate professor in the Department of Food, Nutrition, Dietetics, and Health at Kansas State University, explained in an interview with Peloton published on July 6, 2023, that a lack of soreness after a workout usually occurs when your body has increased the number of active proteins in your muscles as a result of consistent exercise.
“Your body will also adapt through increased cardiovascular fitness, allowing you to perform increased exercise bouts or volume without feeling the post-workout soreness or the burn from the lactic acid buildup,” Vardiman explained, noting that even as you increase the frequency and intensity of your workouts over time, you might not experience significant soreness. “If you are increasing your exercise volume and load appropriately over time, you should have minimal levels of soreness compared to what is typically experienced during the start of a workout routine. Your muscles have reached a training capacity to handle that volume of activity or amount of external load.”
Exercise causes tiny tears in your muscle fibers, triggering an inflammatory response in the body, which leads to the sensation of soreness, but this can lead to injury if you don’t take care of your body post-workout. To prevent muscle soreness in the gym, it’s important to follow a few key strategies. Start with a proper warm-up, including light cardio and dynamic stretches to prepare your muscles and increase blood flow, Piedmont notes. Gradually progress in intensity, duration, or weight to give your muscles time to adapt, and always prioritize good form to avoid strain and injury. Staying hydrated before, during, and after your workout is essential, as dehydration can worsen soreness and slow recovery. After exercising, take time to cool down with light cardio and static stretching to help reduce muscle tension.
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