No pain, no gain? Not exactly…
The "Good Soreness" Myth
You’ve likely heard it—and maybe even said it yourself: "I like when my muscles are sore because it means I got a good workout in."
To some extent, this is true. We have all felt that deep muscle soreness after a particularly hard workout or strenuous activity. But what is actually causing it, and what does it truly signify?
The common explanation is that soreness comes from “microdamage” to your muscle fibers. But if that were the case, why don't you feel it immediately, instead of a day or two after your workout?
The Real Cause: Swelling, Not Just Damage
Muscle soreness, technically called Delayed Onset Muscle Soreness (DOMS), is primarily caused by swelling (edema) within your muscles.
This swelling is part of the natural and normal inflammatory response to training. The reason it hurts is because your muscle cells are being stretched by the increased fluid, and they don’t like that pressure!
Volume is the Key Driver
So when does this swelling occur?
Soreness typically occurs from more training volume (meaning more sets and repetitions), not necessarily from heavier weights.
If intensity is kept the same, you are much more likely to get sore from doing 3 sets of 15 than from doing 3 sets of 3—even if the sets of 3 are with a much heavier weight.
If you make big jumps in volume (e.g., doing sets of 8 one week and sets of 15 the next), you are likely to feel soreness because the change in workload is significant.
How Sore is Too Sore?
Some soreness is perfectly normal and expected, especially when you are new to training or introduce a significant change.
For most people, soreness should be minor and should not impact your ability to do subsequent workouts or normal daily activities.
A Rule of Thumb: If you are so sore that you cannot do daily activities or simple bodyweight exercises without noticeable discomfort, that’s too much. You should cut back on your training volume. A hard workout won't be beneficial if it makes you too sore to move much or workout again for the rest of the week.
How to Beat the Burn
Since soreness is caused by increased fluid in the tissues, the best way to reduce it is to use techniques that help reduce that fluid.
Here are the best ways to get that fluid moving:
Gentle Movement: Light activity, like walking, helps your muscles actively pump that fluid out of the tissues.
Massage or Compression: This can help physically push the fluid out. It should feel mildly uncomfortable, not excruciatingly painful.
Elevation: Elevating the sore limb can assist drainage, especially if the soreness is in your arms or legs.
It is generally okay to train muscles that are a little bit sore, as long as you are able to move comfortably and your range of motion isn't heavily restricted. If your soreness worsens during the workout, consider taking a break and reducing your volume (fewer sets and/or reps) for your next session.
Key Takeaway
Remember, some soreness is okay and can be a sign that you really pushed yourself. However, you do not need to feel sore to get a good workout, and you should not feel sore all the time. Chronic, debilitating soreness will limit your progress and can lead to burnout or injury.
