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Posted by u/cuttingseason_2024··Myth Busting

Is soreness really a sign of growth? Let's break it down.

TL;DR: Soreness doesn't equal muscle growth; focus on lifting and recovery instead.

I know a lot of us have been led to believe that soreness is some sort of badge of honor, a signal that we crushed our workout and are making gains. But recent reviews and studies really put that myth to the test.

First off, soreness, or DOMS (delayed onset muscle soreness), happens when you do something your muscles aren't used to. It's a response to microtears in the muscle fibers. While some soreness can be part of a good workout, it doesn't mean you're building muscle or getting stronger. A study published in The Journal of Strength and Conditioning Research found that muscle growth can occur even with minimal soreness. Effect sizes indicated that growth isn't directly correlated to soreness levels. This means you can progress without being sore all the time.

Another study in the European Journal of Applied Physiology points out that the stimulus of lifting (i.e., the load, volume, and intensity) is what actually drives muscle hypertrophy, not how sore you feel afterward. Focus on progressive overload, not chasing that soreness. If you're consistently sore, it might just mean you're overtraining or not recovering properly. Don't let soreness be the ruler of your progress!

So, next time you're tempted to equate soreness with growth, remember that it's just one piece of the puzzle. You can get stronger without feeling like you've been hit by a truck. Focus on lifting heavier, maintaining good form, and fueling your body with solid nutrition. That's where the real magic happens. What do you all think? Any personal experiences on this?

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u/6footdadbod·

I used to think soreness was the only indicator of a solid workout. But now, I realize it's more about consistency and actually lifting heavier. Plus, I need to save some energy for chasing my kids around the house!

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u/no_fish_please·

Facts! I used to be sore all the time, but then I found my groove with some veggie protein smoothies! 🍓🥬

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u/proteinpancakes22·

So true! After a workout, I used to think I had to be sore to prove I did something. But now I just enjoy making some protein pancakes instead! 😍

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u/calorie_tracker99·

Im all for the science, but let's be real, sometimes a good soreness just feels like a reward after a tough workout! Like, I did that! But I do get the point.

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u/crossfit_momma·

As a CrossFit mom, i can say it's all about the intensity and effort, not just how sore you feel afterward! Soreness doesn't define our WODs, community does!

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u/veganpowerlifter·

It's wild how many people still think soreness is everything! i've had days where I felt fresh and still crushed my lifting goals. Nutrition and recovery play huge roles too

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u/gymratbutchill·

Totally agree. Soreness is just a byproduct of doing something new. I've had plenty of workouts that felt easy but still led to PRs. Focus on lifting with good form and progressive overload.

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u/bro_split_bro_420·

Bro, who cares about soreness? Lift, eat, sleep, repeat. That's the real cycle, not how sore your legs are after leg day

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u/macro_maxxer·

100% true. Studies show that muscle hypertrophy can occur without significant soreness. I track my volume and intensity, and I've seen gains even when I'm not feeling sore.

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u/5k_nerd·

I've seen a lot of folks get stuck on the soreness myth. It's crucial to listen to your body. Soreness doesn't equal gains, just be smart about your training.

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u/saltyngl·

This slaps! But also, if you're chasing soreness like a lost puppy, you might be missing the big picture. Focus on that sweet PR

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