If You’re Not Sore, Did It Even Count?

Why soreness isn’t the sign of a good workout (and what actually is).

It’s one of the most common beliefs in fitness:“If I’m not sore the next day, it didn’t work.”

But here’s the truth: soreness ≠ effectiveness.

What Is Soreness, Really?

That achy feeling you get after a tough workout is called DOMS (Delayed Onset Muscle Soreness). It’s caused by tiny tears in your muscle fibres—usually when you try something new or increase intensity.

It’s normal, especially if you’re starting out or changing your routine. But it’s not a reliable marker of progress.

Can You Make Progress Without Soreness?

Absolutely.

If your training is:

• Challenging your body

• Helping you move better

• Getting gradually harder over time (progressive overload)

• And you’re recovering well...

Then you’re doing it right—even if you’re not limping the next day.

Some of the fittest, strongest people barely get sore anymore. Why? Because their bodies are adapted to training. That’s actually a good thing!

The Danger of Chasing Soreness

If you train just to feel sore, you might:

• Push too hard and risk injury

• Ignore recovery and stall progress

• Confuse pain for progress

Remember: We’re training for results, not revenge.

So if you’re not sore after your workout…You didn’t fail.You’re just becoming more resilient.

Bottom Line:

Soreness can happen. But it’s not the goal. The goal is to move, get stronger, and show up again tomorrow.