You Don’t Need to Be Sore to Make Progress

Think soreness equals progress? Here’s why that mindset holds beginners back—and what to track instead.

What Is Muscle Soreness?

Soreness = DOMS (Delayed Onset Muscle Soreness). It often shows up 1–2 days after training and is triggered by new exercises, long eccentrics, or unusual ranges of motion—not necessarily hard work.

Why Soreness Isn’t a Good Goal

• Being sore doesn’t mean you’re progressing
• Progress can happen without soreness
• Too much soreness hurts recovery and performance

What You Should Track Instead

• Weight lifted over time
• Reps added at the same weight
• Improved bar control and tempo
• Faster recovery between sessions
• Confidence in each lift

Need a simple way to track all that? Use this beginner-friendly guide.

Real Example: Marcus

Marcus chased soreness. Changed exercises constantly. Always sore, never stronger. Once he trained with structure and repeated lifts, he made better gains in 10 weeks than the previous 6 months. And he wasn’t sore anymore.

What Soreness Can Tell You (Sometimes)

• You did something new
• You hit unfamiliar range of motion
• You may need more recovery

But soreness can’t tell you if your training is effective.

Other Signs You’re Progressing

• Stable, consistent lifts
• Stronger warmup sets
• Less joint pain
• More focus and energy

Want to know what training variables matter most? This post breaks it down simply.

What If You’re Never Sore?

That’s fine. If your lifts are progressing, your body is adapting. Don’t chase soreness—chase measurable improvements.

What If You’re Always Sore?

• Undereating
• Sleeping poorly
• Overtraining or lacking recovery

Soreness-Free Progress Checklist

• ✅ Strength improving weekly
• ✅ No joint issues
• ✅ More reps or control in key lifts
• ✅ Recovery and energy consistent

3 Soreness Myths (Debunked)

• “If I’m not sore, I didn’t train hard.” → False. Effort doesn’t always equal DOMS.
• “Soreness = growth.” → Not directly. Inflammation ≠ hypertrophy.
• “More soreness = better results.” → Often, it means impaired recovery.

Why Coaches Don’t Chase Soreness

It’s unpredictable. It reduces performance. And it has no consistent link to hypertrophy. Coaches chase outcomes—not pain.

Want to Go Deeper?

Check out this RP article on training soreness and muscle growth: Read it here.