As someone passionate about strength training and empowering women to feel their best in the gym, I’ve heard it countless times: “I’m not sore, I must not have done it right.” Let’s break this down and get to the root of what soreness really means, what DOMS (Delayed Onset Muscle Soreness) is, and why ongoing soreness is not the badge of honor we’ve been led to believe.
What Is Soreness?
Soreness is a natural response to challenging your muscles in new ways. When you lift weights, try a new workout, or increase intensity, your muscles experience tiny tears. This process triggers an inflammatory response as your body works to repair those tears, which results in that familiar soreness. However, there’s a spectrum of muscle discomfort, and it’s essential to understand where you’re landing.
Understanding DOMS
Delayed Onset Muscle Soreness, or DOMS, typically sets in 24-48 hours after a workout. It’s more common when you’ve done something new or significantly increased the load or volume of your training. DOMS is not inherently bad, but it can be uncomfortable and even limit your ability to perform everyday tasks.
While DOMS might make you feel like you’ve accomplished something, it’s not a sustainable or necessary marker of progress. The severity of DOMS doesn’t directly correlate with muscle growth or improved performance.
Soreness vs. Progress
Here’s the truth: Being sore after every workout is not an indicator that you’re getting stronger or more fit. Consistently chasing soreness can:
- Hinder Recovery: If you’re always sore, your body isn’t getting the chance to fully recover, which is essential for muscle growth and strength gains.
- Increase Risk of Injury: Working out on sore or fatigued muscles can compromise your form and lead to overuse injuries.
- Negatively Impact Consistency: Constant soreness can make it harder to stick to your workout routine because, let’s face it, no one enjoys feeling like they can’t walk up the stairs!
How to Measure HRV
Measuring HRV has never been easier, thanks to wearable technology. Devices like the Oura Ring, Whoop Band, Apple Watch, and Fitbit can track HRV and provide daily insights.
To get accurate and meaningful data:
- Measure HRV at the same time each day, ideally in the morning before getting out of bed.
- Use the same device consistently.
- Pay attention to trends rather than single-day readings.
When to Be Concerned About Soreness
A little soreness now and then is normal, especially if you’ve increased intensity or tried something new. However, here are some red flags to watch for:
- Severe or Prolonged Pain: Pain that lasts longer than a few days or is sharp and acute might indicate an injury.
- Swelling or Bruising: These symptoms are not normal soreness and could signal muscle strain or damage.
- Impact on Daily Life: If you’re struggling to perform basic tasks, it’s time to reassess your workout intensity or recovery strategies.
How to Reduce Soreness
While you can’t eliminate soreness entirely, you can minimize it with these tips:
- Warm-Up Properly: Prepare your body for the workout ahead with dynamic stretches and movement prep.
- Progress Gradually: Avoid drastic increases in weight, volume, or intensity.
- Prioritize Recovery: Hydration, nutrition, sleep, and active recovery (like walking or yoga) are key.
- Cool Down: Incorporate light stretching or foam rolling post-workout.
- Listen to Your Body: Rest when needed and don’t be afraid to take an extra recovery day.
Final Thoughts
At VICTRESS MVMT, we believe in building strong, resilient bodies—and that means training smart, not chasing soreness. Progress is about consistency, intentionality, and celebrating the small wins along the way. The next time you leave a workout feeling great but not sore, trust that you’re still on the right path. Strength and empowerment come from how you feel and perform, not from how much you hurt the next day.
So let’s stop equating soreness with success and start focusing on the metrics that truly matter: strength, energy, and confidence. Keep lifting, moving, and thriving, ladies!
