Soreness Is Not the Scorecard: Why You’re Getting Stronger Even If You Aren’t Getting Sore After Your Workouts
Aug 11, 2025We’ve all been there—waking up the morning after a tough workout expecting to roll out of bed sore and stiff, only to feel… totally fine. Cue the confusion and maybe even a little panic. “Did I not push hard enough?” “Was that workout a waste?” Let me stop you right there—just because you're not sore doesn't mean you didn’t crush your workout.
Soreness, or DOMS (Delayed Onset Muscle Soreness), typically occurs 24–72 hours after a workout due to microscopic tears in the muscle fibers, especially after new or intense exercises. We talked about this more in-depth last month (click here to read more), but here’s the thing: soreness is not the sole indicator of progress or effectiveness. As your body adapts and becomes more efficient at recovery, you may feel less sore—even while still gaining strength, improving endurance, and torching calories! According to the American College of Sports Medicine, muscle adaptation is a sign of improved fitness, not failure. *Insert happy dance here*
In fact, always chasing soreness can be counterproductive. If you’re constantly sore, your muscles may not be getting enough time to repair and grow, which can stall progress and increase injury risk. A study published in the Journal of Strength and Conditioning Research found that athletes who emphasized smart programming and recovery over soreness saw better long-term results. Recovery is where the magic happens—don’t sleep on that rest day or those post-workout carbs and protein!
Rather than getting stuck on whether you’re sore or not, focus instead on performance indicators: Are you lifting heavier? Running longer? Moving more efficiently? That’s progress. Are your clothes fitting better? Do you feel energized, more focused, or sleeping deeper? These are all wins! Your fitness journey is about consistency, not pain.
Also, remember that hydration, nutrition, and sleep play huge roles in how your body feels post-exercise. Foods rich in antioxidants (like berries, turmeric, and leafy greens), proper hydration, and getting 7–9 hours of sleep can reduce inflammation and muscle soreness. That doesn’t mean you’re not working hard—it means your body is thriving!
So next time you walk away from a workout feeling great, don’t second guess yourself. Celebrate it. Being sore isn't the goal—getting stronger, healthier, and more confident is.
Work with me 1:1 and get your own personalized program and meal plan!
Xo,
Coach Tatiana
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