Many of us have heard the term “no pain, no gain” but how much truth does it really hold? When it comes to the ‘effectiveness’ of a workout, it doesn’t hold up very well. Let’s talk about what soreness is, if we need it to see progress & how to address it, regardless of where it stems from.
So what is soreness anyways? There’s a few possibilities.
MOST LIKELY, it’s tiny little tears in your muscles from working them. Don’t worry, it’s not an injury! These tears are not a bad thing. This is a totally normal bodily process.
When you strength train, you may find that you’re a little sore in certain areas the next day. This is from tiny, tiny tears in the fibers of the muscles you used. These muscles actually break down and then repair back bigger, which is the explanation of muscle growth.
To break it down a little further (pun intended), when you workout, you may work your muscles to the point of them having micro tears in the fibers. In the repair stage, the muscle’s cells will multiply and grow. Bam. That’s how you get big muscles.
This is also sometimes known as DOMS, or delayed muscle onset soreness, which is muscle soreness that can begin as quick as 6-8 hours after working out.
DOMS is especially noticeable when you do something new. If you’re new to working out or you try a new sport or activity, you will experience soreness afterwords. Even athletes at the highest level will experience this if they do something they are not used to, regardless of the strength and agility they already have.
Lactic Acid build up can also be a factor, but is not directly related to delayed onset muscle soreness. When i first began working out, I was told that my soreness is lactic acid build up in my muscles. While it’s not always the case, let me explain.
Lactic acid build up in the muscles can happen during high intensity, anaerobic exercise. This is because lactate is a byproduct of a cellular process called glycolysis. This process is an anaerobic process, meaning it does not require oxygen.
This is most likely not the case for your sore muscles, but it can cause you to feel the muscles you’re using at the time.
Another reason you may be sore is from stiffness or tightness of your muscles. This can be directly related to DOMS, too.
When you workout, you are bringing your muscles through a series of lengthening and shortening. When you rest and return them back to their neutral place, they may become tight from all the movement. This can cause a decreased range of motion, tightness or soreness of the muscles.
So how do we know what our soreness is stemming from?
Most likely, you are sore from using your muscles and they’re trying to repair. It’s nothing to worry about unless it’s causing significant pain in your joints or bones or limiting your movement a lot or totally. If that is the case, I recommend contacting a professional. Please note my disclaimer here.
Also, it is not always knowing what it is, but more-so knowing how to treat it, regardless of what it is. We’re gonna get holistic about it shortly, but first let’s answer the question everyone is wondering.
Do I have to train to failure and be sore to have an effective workout?
Nope. You don’t have to be sore after a workout to consider it effective. In fact, you don’t have to burn a certain amount of calories, feel it in certain muscles, or reach a certain heart rate, either.
To have an effective workout, you should be focused on progressive overload. In layman’s terms, this is simply doing better than you did during the last workout.
It should, however, be much more calculated than that. Especially if you have a goal in mind (weight loss, strength building, etc). Lifting 5% more weight, aiming for a longer bout of endurance training, doing more reps of a certain exercise than last time, having an increased range of motion with a familiar movement. There are several ways to factor in progressive overload.
Sure, sometimes progressive overload will have you sore. Sometimes it won’t.
You may not have a specific goal and you may just be trying to be consistent with a workout routine. That’s fine too! Still keep progress in mind. If you focus on being consistent, you may progress in your planning and scheduling workouts, fitting it in x times per week, or finally making it a daily habit.
There are many in the fitness industry who believe that taking your muscles to the point of failure and producing as much soreness as you possibly can the next day is the goal. I would disagree simply because doing this may impair you from consistency and sustainability. It also may cause you to have a weird relationship with rest, which is super important!
In short, an effective workout should be focused on progress. Not getting sore or being in pain.
How do we address soreness?
Regardless of where you are in your fitness journey, you’re going to get sore. It’s not necessary, but it’s still probably going to happen. It’s totally normal, and hopefully is bearable. If you’re feeling a little sore, here are some things that will help.
- Sleep.
- I know, I’m a broken record. Sleep is the single most important factor for rest and recovery. Your body relaxes, detoxes and prepares itself for the next day of activity and life. Prioritizing your sleep schedule so that you rest well can help your body repair itself where it’s needed.
- I know, I’m a broken record. Sleep is the single most important factor for rest and recovery. Your body relaxes, detoxes and prepares itself for the next day of activity and life. Prioritizing your sleep schedule so that you rest well can help your body repair itself where it’s needed.
- Movement
- Have you ever heard of an ‘active rest day’? Movement can help with soreness tremendously. No, not doing another strength training session with the same sore muscles. I’m talking about things like going on a brisk walk, stretching, yoga, and mobility based training. This is especially important when your muscles are stiff because it can encourage repair & mobility in your body.
- Have you ever heard of an ‘active rest day’? Movement can help with soreness tremendously. No, not doing another strength training session with the same sore muscles. I’m talking about things like going on a brisk walk, stretching, yoga, and mobility based training. This is especially important when your muscles are stiff because it can encourage repair & mobility in your body.
- Nourishment
- Nourishing your body with the proper nutrition is huge for recovery. Getting in adequate protein is key to muscle repair. You can also supplement with things such as amino acids (the building blocks to proteins) or tart cherry juice to reduce inflammation and promote recovery.
- Nourishing your body with the proper nutrition is huge for recovery. Getting in adequate protein is key to muscle repair. You can also supplement with things such as amino acids (the building blocks to proteins) or tart cherry juice to reduce inflammation and promote recovery.
- Hot/cold therapy
- This can include (but is not limited to) things such as an ice bath, hot epsom salt bath, heating pad or sauna. This can help reduce inflammation in the body, detox any unwanted toxins and promote recovery.
- This can include (but is not limited to) things such as an ice bath, hot epsom salt bath, heating pad or sauna. This can help reduce inflammation in the body, detox any unwanted toxins and promote recovery.
- Topicals
- Things such as magnesium spray and CBD oil can help with muscle soreness in the moment. These aren’t surefire ways to heal but can definitely help if you have some local pain.
Hopefully I cleared up some things for you. Let me know if you have any questions in the comments! Much love, and see ya next blog.
Wow, I learned a lot on this one. Thanks!
Awesome! Glad ya liked it 🙂