We’ve often been told that soreness = a good workout. But the truth is, our bodies are more complex than that.

Yes, it’s common to feel sore after starting a new program, trying different exercises, or training at a higher intensity than usual. That soreness is a natural part of your body adapting. But as you get fitter and stronger, your body becomes more efficient and that soreness starts to fade. But that doesn’t mean your workouts are any less effective.

What is soreness, really?
Soreness is caused by tiny amounts of muscle damage, triggering an inflammatory response as part of the healing and strengthening process. With consistent training, your body adapts and becomes better equipped to handle that same level of effort, without the same level of soreness.

So, if you’re not sore… is it still a good workout?
Absolutely. If you’re pushing yourself and training with the right intensity (and you truly know you are!), but not feeling sore after, it means your body is coping well with the demand. You’re getting stronger. You’re improving. That’s the goal!

We also need to point out that soreness has a lot to do with whether you’re getting the right amounts of sleep, nutrition, and hydration, and if you’re taking time to warm up and cool down. So, if you’re not sore after a hard workout, it could be because you’re doing everything right when you’re not working out.

More often that not, if you’re trying something new and different, and asking different muscle groups to wake up and join the party, or, it you didn’t take the time to stretch, take that extra sip of water, eat your veggies, and get a good night’s sleep - this is when we feel that soreness creep in.

Remember this:
Soreness isn’t the benchmark of a “better” workout. Instead, focus on:
🔥 Intensity – Are you challenging yourself?
📈 Progression – Are you improving over time?
🛌 Recovery – Are you giving your body what it needs to rest, repair, and come back stronger?

Because getting better, not just getting sore, is what our aim is.