Many exercisers believe that if they don’t feel “sore” after a workout, then their workout wasn’t intense or effective enough. However, the soreness or muscle discomfort commonly called DOMS (Delayed Onset Muscle Soreness) is not necessarily a sign of effectiveness or progress. Research shows that increases in strength and muscle volume are not dependent on the sensation of pain after exercise but on factors such as volume, frequency, and progressive training load.
Delayed Onset Muscle Soreness (DOMS) is a common condition that occurs after intense or unusual exercise. It usually occurs 24 to 72 hours after exercise and is characterized by pain and stiffness in the exercised muscles. The exact mechanisms that cause DOMS are not fully understood, but it is thought to be due to micro-injuries to muscle fibres and connective tissues during exercise.
Although “muscle fatigue” may indicate that the body is adapting to new stimuli, it is not the main sign of progress. Many times, too much focus on fatigue can lead to overtraining or injury, especially if exercisers increase the intensity of the workout to achieve a “grip” feeling in each workout.
In addition, over-seeking fatigue can reduce the overall quality of training and prevent consistent, long-term improvement. Strategies such as training with a few repetitions before absolute exhaustion (RIR) allow the body to adapt without the need for muscle discomfort. Thus, exercisers can achieve the same results without relying on pain sensation as an indicator of effectiveness.
Overall, “getting sore” is not a measure of training. Effectiveness is related to progressive adaptation and adequate rest, allowing exercisers to perform better and remain consistent in their exercise.
So let’s think carefully the next time we say we didn’t have a good workout because we didn’t <<sore>>.
DIPLAS DIMITRIOS
B.sc M.sc Physical Education and Sports Science
