Why Am I Not Sore After a Workout? – Kayla Itsines

What Does It Mean If I'm Not Sore After a Workout?

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What Does It Mean If I'm Not Sore After a Workout?
Not Sore After A Workout

What does it mean if I’m not sore after a workout?

I get asked this question a LOT and I can totally understand why!

Find Out:

Many people associate sore muscles with a good workout, so they are concerned if they don’t feel sore after exercising, or the next day, then it must have been a waste of time. Or alternatively, some people may only get sore muscles after some workouts and not others. This then leads them to believe that those workouts are less effective than the ones where they feel sore after. 

Should I be sore after every workout?

Let me make it clear that I don’t believe feeling sore after a workout should be used as an indicator of a good workout. 

So, now you may be totally confused and wondering, “Well, if I’m not sore after a workout, then did I have a good session?” or, “Why am I sore after a workout — does this mean it was bad?”. Keep reading! I will tell you everything you need to know about why muscles get sore after a workout.   

Why do muscles get sore? 

When we workout, our muscles are continually contracting (shortening) and extending (lengthening). This is necessary to help us to move, to lift weights, to jump and so on. However, when a muscle is lengthened a little more than it’s used to — for example, during a High Intensity with Kayla workout or hike  — then it can experience small tears (called micro-tears). This can then present as a dull, achy pain or even stiffness in your muscles 12-72 hours later.
The technical term for this is Delayed Onset Muscle Soreness, also known as DOMS. If you’re not sure what I mean, let me explain it this way: have you ever done a tough leg workout and then gone to the bathroom the next day and not been able to sit on the toilet (or get back up once you do)? That’s the muscle soreness that I’m talking about! Haha!

Why am I sore after a workout?

When you’re new to an exercise program, you might be sore after workouts quite often. In fact, you might be sore after every workout! This is because your muscles are being used in different ways to what they have previously and they are learning to adapt. While your body is adapting, you can take steps to help your body recover from workouts too. 

What does it mean if I am not sore after a workout?

After doing the same exercises or exercise program for a while, you may find the frequency (how often it happens) and severity (how ‘bad’ it is) of feeling muscle soreness is reduced. 
This is because your body can begin to get used to that style of training. That means there might be fewer micro tears, which can result in less muscle soreness after working out and a faster recovery. In other words, this is a sign that your body is adapting and changing, which is a good thing!
Many people fall into the trap of thinking that if they are not sore after a workout, or the next day, that their exercise program is no longer working for them — this is not always the case. Your body is getting fitter and stronger, and who doesn’t want that? Let’s be real here, would we all keep working out if we experienced extremely sore muscles after every single workout? Probably not!
Once you establish a consistent fitness routine, then you might find that you are not sore after workouts. You might find that the only time you notice muscle soreness might be when you do a new exercise that forces you to use your muscles in a different way. Or maybe when you do a targeted workout that requires you to work the same muscles (or muscle groups), such as your legs, over and over.
While feeling sore after a workout might make you FEEL like you’ve had a good exercise session, it’s important to remember that if you are NOT sore after a workout, it does not mean that your workout was useless or a waste of your time.

How can I tell if I’m making progress when I am not sore after every workout?

Once you no longer feel sore after working out, you might start to question whether you are still making progress with your workouts. 
When I say ‘progress’ I’m not just talking about losing weight. I’m asking you:

  • If your workout routine is making you fitter? 
  • Are you able to do more reps or lift heavier weights than when you first started? 
  • Are you becoming more toned? 
  • Are you able to push through a tough workout better than you used to? 
  • Do you walk away from each of your workouts feeling like you’ve given it your all?

If you answered yes to most or all of these questions, then it is likely that your workout routine is still working for you and your body, even if you’re not experiencing muscle soreness after every workout. These can be signs your fitness is improving thanks to your hard work!

Don’t feel discouraged if you’re not sore after your workout

In saying that, if you feel like you’re no longer making progress, are bored and you dread working out each and every day, then it might be time to switch things up and find a new way to challenge your body. As well as getting results, it’s important for you to enjoy what you’re doing, as ultimately, this is what can keep you coming back for more!

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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