{"id":7867,"date":"2023-07-28T14:23:10","date_gmt":"2023-07-28T20:23:10","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7867"},"modified":"2025-09-12T14:08:21","modified_gmt":"2025-09-12T20:08:21","slug":"sore-muscles-and-good-workouts","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/07\/28\/sore-muscles-and-good-workouts\/","title":{"rendered":"Sore Muscles and Good Workouts"},"content":{"rendered":"<p>Do sore muscles mean that you did a good workout? In a word, no. There\u2019s no evidence to suggest any link between soreness and workout quality. Find out why in this <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">BODi Blog<\/a> post from\u00a0<a class=\"author url fn\" title=\"Posts by Lauren Bedosky\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/lauren-bedosky?referringrepid=1393\" rel=\"author\">Lauren Bedosky<\/a>.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7868\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/sore-muscles-good-workout-man-grabbing-thigh-1-715x358-1.jpg\" alt=\"Sore Muscles and Good Workouts\" width=\"715\" height=\"358\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/sore-muscles-good-workout-man-grabbing-thigh-1-715x358-1.jpg 715w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/08\/sore-muscles-good-workout-man-grabbing-thigh-1-715x358-1-300x150.jpg 300w\" sizes=\"auto, (max-width: 715px) 100vw, 715px\" \/><\/p>\n<p>When you\u2019re a fitness junkie, sore muscles may feel like a badge of honor. After all, when friends and co-workers ask why you groan every time you sit down, you get to tell them you crushed a tough\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/high-intensity-interval-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT<\/a>\u00a0session, or that you nailed a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-proper-squats?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">squat<\/a>\u00a0PR during\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/8-reasons-why-the-leg-day-struggle-is-real?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">leg day<\/a>.<\/p>\n<p>But aside from bragging rights, is it good to be sore after a workout?<\/p>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/1-UKOp1Z2Cg?rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-fluidvids=\"loaded\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<h2>What Causes Muscle Soreness After a Workout?<\/h2>\n<p>First, let\u2019s cover what\u2019s going on when your muscles get sore after exercise.<\/p>\n<p>That achy, sometimes-painful sensation you feel in the 24 to 48 hours after an unfamiliar or especially tough workout is known as\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-do-muscles-get-sore-after-exercise?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">delayed onset muscle soreness<\/a>, or DOMS. For a long time, researchers believed the phenomenon was a result of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/everything-you-thought-you-knew-about-lactic-acid-is-wrong?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">lactic acid<\/a>\u00a0and other waste-product build-up. Today, we know that DOMS is caused by muscle tissue damage.<\/p>\n<p>\u201cWhen you challenge your muscles during an intense workout, you create microscopic tears in the tissue,\u201d says Trevor Thieme, C.S.C.S., BODi\u2019s senior manager of fitness and nutrition content. This damage is a completely normal part of the adaptation process. \u201cIt\u2019s triggers\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-muscle-hypertrophy?referringrepid=1393\">muscle growth<\/a>\u00a0and other training adaptations,\u201d Thieme says.<\/p>\n<p>When you work your muscles harder than usual (i.e. lift heavier weights, reduce rest periods, add new moves to your workouts, etc.) you accumulate enough of that microscopic damage to actually feel it.<\/p>\n<p>\u201cIt\u2019s not bad to be sore, and no one should fear being sore,\u201d says\u00a0<a href=\"https:\/\/naablevy.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nikki Naab-Levy<\/a>, an ACE certified group fitness instructor. \u201cEssentially all this means is that you did something novel to your body, and this is your body\u2019s response to it.\u201d<\/p>\n<h2>Do Sore Muscles Indicate a Good Workout?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/03\/27171230\/sore-flex.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-158298 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/03\/27171230\/sore-flex.jpg\" alt=\"man arm flex soreness gym\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<p>In a word: No.<\/p>\n<p>\u201cThere\u2019s no evidence to suggest any link between soreness and workout quality or effectiveness,\u201d Thieme says. In fact, muscle soreness \u2014 especially the extreme variety \u2014 can limit your fitness and performance gains.<\/p>\n<p>Think about it: If your muscles are so sore that you can\u2019t perform your best (if at all)\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/should-you-work-out-if-you-are-sore?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">during your next workout<\/a>, you won\u2019t be able to realize the full benefits of that workout. For example, if you like to lift weights, excessive muscle soreness can make it hard to lift as heavy as usual, or to perform exercises through their full ranges of motion. And if you\u2019re someone who enjoys HIIT, sore muscles will likely hinder you from achieving or maintaining the workout intensity you need optimize your fitness gains.<\/p>\n<p>As Naab-Levy notes, having sore muscles doesn\u2019t mean you\u2019re becoming more fit, it just means you did something different or more challenging. So, don\u2019t go chasing muscle soreness with every workout.<\/p>\n<p>Instead of gauging the effectiveness of your workouts by how sore you are, look to other performance indicators. For example: Are you lifting more weight than before? Can you finish that HIIT circuit faster than your previous attempt? Did you\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-run-faster?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">run farther<\/a>\u00a0than you did last week?<\/p>\n<h2>How to Reduce Muscle Soreness<\/h2>\n<p>One of the best ways to\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/4-strategies-reduce-muscle-soreness?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">relieve muscle soreness<\/a>\u00a0is to simply give yourself time to recover before exercising again. \u201cIf you give yourself\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/difference-in-rest-days-and-active-recovery?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">adequate time to recover<\/a>, you can make the most out of every single workout that you do,\u201d Naab-Levy says.<\/p>\n<p>The good news is it only takes one challenging workout for your body to \u201clearn\u201d how to be better prepared for next time, according to a\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2015.00424\/full\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a>\u00a0in\u00a0<i>Frontiers<\/i>. When you do that workout again, you won\u2019t be as sore as you were the first time around. You can also try stretching,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/big-benefits-of-foam-rolling?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">foam rolling<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-liss-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">low-intensity exercise<\/a>\u00a0(think:\u00a0yoga, easy walking or jogging, Pilates), icing, and heat therapy to facilitate your recovery and reduce soreness.<\/p>\n<p>DOMS typically lasts from three to five days. If you\u2019re excessively sore for much longer than that, schedule an appointment with your doctor to make sure that you aren\u2019t suffering from\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/overtraining-symptoms-insomnia-headache?referringrepid=1393\">overtraining<\/a>\u00a0or that an underlying medical condition isn\u2019t to blame.<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>Do sore muscles mean that you did a good workout? In a word, no. There\u2019s no evidence to suggest any link between soreness and workout quality. Find out why in this BODi Blog post from\u00a0Lauren Bedosky. When you\u2019re a fitness junkie, sore muscles may feel like a badge of honor. After all, when friends and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2255,918,2254],"tags":[2173],"class_list":{"0":"post-7867","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-flexibility-and-mobility","7":"category-healthy-living-and-eating","8":"category-meditation-and-yoga","9":"tag-sore-muscles","10":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sore Muscles and Good Workouts - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Do sore muscles mean that you did a good workout? 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