Fitness Myth Busting: Why a Good Workout Doesn’t Have to Hurt

If you’re anything like me, you may have found yourself chasing that soreness after a workout as proof you did something “right.” Like… if I’m not sore tomorrow, did I even work out?

As a fitness instructor and a researcher by profession, I love digging into what the evidence actually says, not just what we've always heard in the fitness world. So throughout this series, I'll be using research to help separate fitness myths from what the science actually supports. Let’s get into it…

What is soreness?

Soreness, also known as DOMS (Delayed Onset Muscle Soreness), is the tenderness and stiffness you typically feel 12–72 hours after a workout. It often happens after exposing your muscles to a new or more challenging stimulus. Naturally, this is something beginners tend to feel more often since they’re new to certain movements, which can lead to more soreness overall.

And this is what can leave us chasing that sore (read: accomplished) feeling, only to find it gets harder and harder to experience as our bodies adapt.

So what actually causes soreness?

Many of us were taught that soreness meant our muscles were "tearing." This is partially true but scientists now believe that the soreness we feel is more related to temporary inflammation and the way pain receptors become more sensitive after exercise. Interestingly, research has found that the amount of muscle damage doesn't always match how sore someone feels. In other words, you can be very sore without making more progress or make fantastic progress without feeling sore at all.

Research suggests that muscle growth is driven by challenging your muscles with enough tension and recruiting a large number of muscle fibers over time, not by creating as much muscle damage as possible.

Here's the good news...

You do not have to be sore to see results.

As your body adapts, soreness becomes less common, but that doesn't mean you've stopped making progress. In fact, that's often a sign you're becoming stronger, fitter, and recovering more efficiently. Consistently experiencing little to no muscle soreness may actually be ideal. And honestly, I find that pretty freeing. While soreness can feel satisfying, it's also uncomfortable, and it's not something we need to chase.

And there is nothing wrong with being sore either. It’s just not a measure of calories burned, how effective your workout was, or a requirement for muscle growth or fat loss.

So how do we know a workout was effective?

Instead of asking, "Am I sore?" ask yourself:

- Did I maintain good form throughout my workout?

- Could I perform more reps with the same weight?

- Was I able to lift a little heavier than before?

- Do I feel stronger or more confident with the movement?

- Am I recovering well enough to train again in a couple of days?

The takeaway

Soreness is normal, and it can mean you challenged your body in a new way (which is great!) But soreness isn't the goal. Progress is. So, you officially have permission to stop chasing soreness, and start chasing consistency, intensity, and form.

Kait Hart

Tuesday/Thursday 6:00am Strength & Cardio

Tuesday/Thursday 7:00am Yoga/Yoga Sculpt

References

1. Cleavland Clinic. Delayed Onset Muscle Soreness (DOMS)

2. American College of Sports Medicine. Progression Models in Resistance Training for Healthy Adults.

3. Schoenfeld, B. J. (2012). Does Exercise-Induced Muscle Damage Play a Role in Skeletal Muscle Hypertrophy?

4. Schoenfeld, B. J. (2010). Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.

5. The overall discussion of soreness and evidence review in this post were also inspired by The Dr. Shannon Show, "Fitness Rewired Capsule #6: How Sore Should You Be?" (April 3, 2026)