It’s a common belief in gym culture: If you’re not sore the next day, did you even work out?
Soreness is not bad and it is not the end all be all. Many of us associate soreness with progress. The ache in your muscles can feel like a badge of honor — proof that you pushed your body to its limits. But here’s the truth: muscle soreness is not a reliable indicator of an effective workout.
What is Muscle Soreness?
The technical term is Delayed Onset Muscle Soreness (DOMS). It typically kicks in 12–24 hours after a workout and can last up to 72 hours. DOMS tends to occur when:
You try a new movement You drastically increase intensity or volume You perform lots of eccentric (lengthening) movements
While it can indicate that you challenged your muscles in a new way, it doesn’t necessarily mean that muscle growth is happening or that the workout was productive.
Soreness is Not a Goal
Being sore doesn’t automatically mean your muscles are adapting. And not being sore doesn’t mean you didn’t make progress. In fact, some of the most effective training plans — especially those focused on longevity and sustainable growth — are designed to minimize excessive soreness so you can train consistently.
Take this example:
Person A does 75 pull-ups in one day. Their lats are so sore, they can’t do pull-ups again for a week. Person B does 25 pull-ups, 4 times a week. They feel slightly fatigued, but recover well and keep showing up.
By the end of the month, Person B has done 100 more pull-ups than Person A — and with far less recovery disruption.
The difference? Smart programming over ego lifting.
Focus on Progressive Overload
Instead of chasing soreness, chase progressive overload — gradually increasing weight, reps, sets, or time under tension. This approach:
Builds strength and muscle steadily Allows you to train frequently Reduces injury risk Supports long-term gains
The people who make the most progress are not the ones who go all-out once a week. They’re the ones who show up regularly, train smart, and give their body the chance to adapt over time.
Final Thought
I love mentally and physically challenging workouts but often overestimate what we can do in a day and underestimate what we can do in a year. Don’t let the desire for instant feedback (like soreness) derail your long-term progress. Trust the process, stay consistent, and stop chasing the burn.
Train smart. Stay consistent. Play the long game.
Stay STRONG,
Coach Frank
Sports Performance and Private Training 