Is soreness a sign of a good workout?
No, soreness is not a sign of a good workout. Soreness mostly measures novelty, not quality. A brand new movement leaves you aching for days; the same session two weeks later barely registers, yet builds just as much strength. Chasing soreness just chases newness.
The signs that actually mark a good program are quieter: doing one more repetition than last month, carrying groceries more easily, climbing stairs without thinking about them, resting heart rate drifting down.
Train hard enough that the last repetitions feel like work, expect some ache when a plan is new, and judge the program by what you can do in week six that you could not do in week one.
Source: American College of Sports Medicine, eccentric contractions and muscle damage
See a doctor promptly if
- Unintentional weight loss with visible muscle loss, or new difficulty rising from a chair or climbing stairs
- Swelling of the legs or face with frothy urine. This needs kidney assessment before changing diet
- Known chronic kidney disease or liver disease. Do not increase protein without medical advice
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Answered by the AskDoc Medical Team · Medically reviewed under our Medical Director, MBBS · How we review
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