Should I be sore after every workout?

Feeling sore after a workout can feel like an accomplishment (am I right?).

It’s physical proof that you got your muscles working hard.

However….feeling sore after EVERY workout shouldn’t necessarily be your goal – nor is it the ONLY way to measure the quality of your sweat sesh.

Sure! You want to challenge yourself. But you also want to make sure you’re not pushing yourself TOO HARD, and risking injury – if you don’t allow your muscles time to heal, they won’t be ready to handle increased loads (and you’ll experience a reduced range of motion). 

So when is soreness a good thing? Let’s talk about it.

But first….

What is muscle soreness?

When your muscles feel sore, you’re experiencing the effects of micro-tears in your muscle tissue…and the healing process that comes afterwards. It’s the mixture of inflammation, and the immune system’s response to repairing the tissue.

Muscle soreness usually peaks 24-72 hours after exercise, and can last up to five days, as the body works to heal itself.

When should you feel sore?

Here are 3 GOOD reasons to feel muscle soreness:

1️⃣ You’re starting a new program
Maybe you’ve taken some time off from training, and you’re just starting to get back into some movement. These movements may feel a little foreign to the body and it’s going to take some time for the body to adapt again.⁣

2️⃣ Your training metrics have changed
Maybe we’ve manipulated some of the training metrics in your program. That could look like an increase in the intensity we’re working at, the load we’re using, or spending more time under tension (more time performing the movement). ⁣

3️⃣ You’ve set a new goal

Maybe you’ve undergone an update to your program where we are now performing new movements or training for new goals. This is an opportunity for a new stimulus to be placed on the body and now the body has to try and adapt again, over time. ⁣

What can you do to feel less sore?

If you’re feeling a little stiff, my BEST advice is to keep moving! Incorporate low intensity movement such as walking, biking or yoga to help combat some of that soreness. It will subside, I promise.

As a preventative measure, make sure you’re warming up before your workouts – blood should be flowing, your body should be warm, and your joints should move dynamically through a full range of motion. A full-body stretch at the end of a workout will also do wonders….along with foam rolling and self myofascial release.

Don’t forget to stay hydrated, get adequate sleep, and fill up on anti-infammatory foods such as flax, blueberries, dark chocolate, chia seeds, salmon, and leafy greens.

Congratulations! You’re getting stronger!

⁣As a strength coach, my goal is for you to NOT feel sore after every workout. Why? Because I want your body to ADAPT to the stimulus or demands being placed on it.

When you’re NOT feeling sore all the time it means you’re getting stronger and the body is becoming more resilient to handle more.

Soreness is part of the equation. But it’s not something should *always* feel.

Need some help finding the right balance? Book a 15-min “No-Sweat Intro Call’ and let’s chat!⁣