Answering Your Questions: Do I need to feel sore after every workout?

In this series, I’m answering some of the most common fitness and nutrition questions that we hear from clients, see online, or have been asked by real people.

Q: Do I need to feel sore after every workout?

A: No and in fact, chasing soreness can actually hold you back.

Some soreness is normal, especially if you're just starting out, trying something new, or skipped a few weeks at the gym. You’ll also feel a lot more sore if you only do high volume bodybuilding-style workouts, which isn’t everyone’s cup of tea. Being sore all the time doesn’t mean your workouts are benefiting you. It could mean you’re doing too much, too soon, or not recovering well.

Instead of focusing on soreness or feeling like you have to crawl out the gym at the end of each session, ask yourself:

• Am I getting stronger?

• Do I feel more capable in everyday life?

• Is my energy better overall?

• Am I staying consistent week after week?

• Is my sleep quality improving?

• Am I moving better?

• Do I have less physical pain?

Mild muscle fatigue is okay. But sharp or lingering pain is not. Real progress happens when you give your body an appropriate warm-up, focus on progressive overload of your lifts, and have plenty of time to recover.

If you're pushing hard but always feeling worn down, you might benefit from The Science of Recovery: Why Rest Days Are Your Secret Weapon.