Why Soreness Doesn’t Equal Gains

Unpopular truth: sore muscles are NOT an indication of muscle building. In fact, being sore all the time actually slows muscle growth.

When you first start lifting weights, it is likely to make you sore simply because your body is not used to the effort. Your muscles need to adapt to the new stimulus you are giving them. But, over time, as you continue resistance training, soreness is not ideal. When your muscles are sore, it means you’ve overtrained and they need time to repair themselves. If you do this time and time again, you actually inhibit growth by stressing the muscles too much.

The best resistance training programs distribute exercises throughout the week in a way that enables you to train each muscle group but not overdo it. Studies show you only need to hit each muscle about three times a week to see growth. And each time is not the same intensity. Varying the amount of sets, reps, and weight you use helps to develop the muscles in a balanced way.

You may still get sore from time to time, especially if you introduce a new exercise or start a new routine. But, if you find yourself sore after every workout, stop and pay attention to what your body is telling you. The volume is likely too much for you and you should adjust down accordingly.

Are you looking for a custom workout program designed specifically for your lifestyle, body and goals? Contact me today and get started on the path to health and fitness.

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