“No pain, no gain”—it’s a phrase nearly everyone has heard or said during their fitness journey. It feels logical: if your muscles ache after a workout, you must have pushed yourself enough to make progress. Unfortunately, this belief is not just misleading—it’s often counterproductive.
I spent years equating soreness with success. Every time I woke up sore after a workout, I took it as proof of a “good” training session. But instead of steady progress, I often ended up burned out, injured, or frustrated with stagnant results.
Why We Chase Soreness
Chasing soreness makes sense from a psychological standpoint. Feeling sore is immediate feedback—it’s tangible proof that you did something challenging. It’s even become a badge of honor in many fitness circles, signaling hard work and dedication. Additionally, social media and fitness marketing frequently glamorize intense workouts, portraying soreness as evidence of effectiveness. But what many don’t realize is that soreness doesn’t necessarily equal progress.
The Science: What Soreness Actually Means
Delayed-Onset Muscle Soreness (DOMS) usually kicks in 24-72 hours after an intense workout. It’s caused by microscopic damage to muscle fibers, triggering inflammation and repair processes (Damas et al., 2016). Although DOMS can indicate your muscles have been stressed, studies show it doesn’t directly correlate with muscle growth or strength improvements.
In fact, research indicates that consistent soreness might actually hinder long-term progress. According to a comprehensive review by Flann et al. (2011), strength gains are independent of soreness levels. Frequent excessive soreness can be a sign that your workouts aren’t effectively designed or that recovery is insufficient, both of which can limit your progress.
Excessive soreness can also impair your ability to perform consistently. If every workout leaves you severely sore, you’re likely to skip training days or reduce your workout intensity. This inconsistent training pattern can significantly stall progress.
Strength vs. Soreness: The Real Indicators of Progress
If soreness isn’t the best measure, what is? Real progress comes from measurable improvements in strength, movement quality, and overall performance. Are you lifting heavier weights, moving more comfortably, or feeling stronger during everyday tasks? These are clear, practical indicators that your workouts are effective.
Strength training should focus on progressive overload—gradually increasing the challenge to your muscles over time. Studies by Schoenfeld et al. (2016) illustrate that structured, progressively challenging workouts result in meaningful muscle growth and strength, without the need for constant soreness. A successful training session shouldn’t leave you barely able to move; it should make you feel more capable, not less.
Moreover, focusing on soreness can distract from other important factors like improving technique, increasing mobility, and enhancing your body’s overall resilience. These factors play critical roles in building lasting strength and reducing injury risk.
What to Do Instead: Train Smarter
Instead of chasing soreness, focus on consistency and intentional progression. Aim for structured workouts that systematically increase strength over time, allow adequate recovery, and enhance how you feel day-to-day.
Prioritize recovery methods backed by science—quality sleep, proper nutrition, hydration, and active recovery methods such as walking, mobility work, or light cardio. Remember, the adaptations your body makes during recovery periods are just as crucial as the workouts themselves.
Incorporate variety into your workouts strategically. Instead of constantly chasing novelty for the sake of soreness, choose variations that serve a clear purpose in your training goals. This way, your body adapts effectively, and you see continuous, measurable improvements.
Conclusion: Progress > Pain
Muscle soreness might occasionally occur, especially when introducing new exercises or intensifying training. But constant soreness shouldn’t be your goal. Progress is about steadily increasing strength, movement quality, and overall function—not simply chasing temporary sensations of discomfort.
Real strength is built through smart, structured training, adequate recovery, and consistency—not constant soreness. If your workouts leave you exhausted but not stronger, it’s time to reassess your approach.
Ready to train smarter and see real progress? Set up a call with a coach and start building strength that lasts.