Muscle Soreness: Do You Need to Feel the Burn for Muscle Growth?
You’ve just crushed a workout, and the next day, your muscles are screaming at you. That soreness makes you feel like you’ve accomplished something, right? But does muscle soreness really mean you’re on the path to muscle growth, or is that just a myth? Let’s break it down and see what science has to say.
What Causes Muscle Soreness?
First, let’s understand why your muscles get sore in the first place. Muscle soreness, often referred to as Delayed Onset Muscle Soreness (DOMS), typically kicks in 12 to 24 hours after a workout and can last up to 72 hours. It’s caused by tiny tears in your muscle fibers, which occur when you push your muscles harder than they’re used to.
Eccentric movements (think lowering a dumbbell or running downhill) tend to cause more microtears than concentric movements (lifting a dumbbell or pushing up from a squat). Your body responds to these tears by repairing the muscle fibers, making them stronger and bigger in the process. But does this mean you need to feel sore to grow muscle?
Myth or Reality: Do You Need to Be Sore to Grow Muscle?
The short answer: No, you don’t need to be sore to grow muscle.
Let’s dive deeper. Soreness is not a reliable indicator of how much muscle you’re building. It’s more a sign that your body did something it’s not used to. According to a study published in the Journal of Strength and Conditioning Research, muscle soreness is not directly related to muscle hypertrophy (growth). You can have a fantastic workout, make progress, and still not feel any pain the next day.
So Why Do Some Workouts Make You Sore?
If soreness isn’t necessary for muscle growth, why does it happen sometimes and not others? Here are a few factors that can trigger DOMS:
New or intense exercises: Your body is more likely to feel sore when you introduce new movements or dramatically increase your workout intensity. If you’ve been doing the same workout routine for a while, the soreness might fade as your body adapts.
Training volume: More reps and sets can lead to more soreness, but this doesn’t always mean more muscle growth. Instead, it can be a sign that your body isn’t used to the workload.
Eccentric training: Exercises that emphasize the lowering phase (like the downward motion of a squat or bicep curl) are more likely to lead to soreness due to the increased muscle tension during this phase.
What Really Drives Muscle Growth?
Rather than relying on soreness as an indicator of progress, let’s focus on the real factors that promote muscle growth:
Progressive Overload: This is the key to muscle growth. Over time, you need to gradually increase the resistance, volume, or intensity of your workouts to continue challenging your muscles. This can be done by lifting heavier weights, increasing reps, or improving your form and range of motion.
Adequate Recovery: Your muscles grow during recovery, not during the workout itself. Ensure you’re giving your muscles enough time to repair by getting enough sleep, managing stress, and consuming proper nutrients (especially protein).
Consistency: Building muscle is a long-term process that requires consistent effort. One killer workout won’t get you jacked overnight; it’s the result of consistent training over weeks, months, and even years.
Nutrition: Your muscles need fuel to grow. Protein, in particular, is essential for muscle repair and growth. Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight each day, as recommended by research from The Journal of the International Society of Sports Nutrition.
Should You Chase Muscle Soreness?
Chasing soreness can be a slippery slope. If you’re constantly trying to make yourself sore, you might end up overtraining or injuring yourself. It’s important to remember that soreness is not a measure of a good workout. In fact, experienced lifters often experience less soreness because their muscles are better adapted to their training routine.
Instead of seeking soreness, focus on improving your strength, form, and technique. These are better indicators of progress.
How to Handle Muscle Soreness
If you do find yourself feeling sore, it’s not a bad thing—it just means your muscles are adapting to a new challenge. Here are a few tips to help you recover faster:
Active Recovery: Light activities like walking, swimming, or yoga can help improve blood flow and ease muscle soreness.
Stretching and Mobility: Gentle stretching can increase range of motion and relieve tight muscles.
Stay Hydrated: Dehydration can worsen muscle soreness, so be sure to drink enough water throughout the day.
Rest and Nutrition: Rest is essential, but so is fuelling your body with the right nutrients, including protein and carbs, to aid recovery.
The Bottom Line
Muscle soreness can happen, but it’s not a reliable indicator of muscle growth. While it’s normal to feel sore after trying a new workout or increasing intensity, don’t chase soreness as a measure of success. Focus on consistent, progressive training and giving your body the recovery it needs to grow stronger.
Remember, you can still build muscle and make gains without waking up feeling like you’ve been hit by a truck! So, train smart, recover well, and let your progress speak for itself.
Feeling sore? Let’s talk recovery and how to make the most of your workouts. Contact us today!