Personal Trainer's Perspective: If You're Not Sore, You Didn't Get a Good Workout

 

 

No Pain No Gain?

We've all heard the saying "no pain, no gain", but is it true? Is soreness the only thing that equates to a good workout? The short answer is no; there are various reasons that you may not be sore from a workout, and it has to do with your training history and recovery. 

 

What Causes Soreness After a Workout?

When people think of muscle soreness, they typically associate it with lactic acid. Although this can be a factor, it is not the direct cause. The direct cause of soreness is due to micro-tears in muscle fibers. These micro-tears stem from a progressive overload of training volume. 

 

Training History, Hydration, Nutrition, and Recovery All Affect Soreness 

So, can you still get a good workout without feeling sore? Absolutely! The relation between soreness and a good workout depends on the goal of that workout and your overall goal of training. Extensive training history combined with proper hydration, nutrition, and recovery, are all reasons why a training stimulus may be a great workout, but you may not feel sore. This is because you know how to properly recover, and the training stimulus is something your body has recovered from in the past.  

 

Advice for Working Out from a Personal Trainer

If you enjoy variety and want to mix it up, try a type of training, sport, or movement that you haven't done before, or include a different "tempo". Try including a three-second pause in a squat; this will function as a form of progressive overload starting from 0. Starting from 0 is important because your body isn't used to performing movements required for this new training modality. 

 

To learn more about personal training or to book an appointment with one of our amazing personal trainers, click here.

We have personal trainers in Nashville, TN, and Franklin, TN. Visit us at a location nearest to you at Midtown, Green Hills, or Cool Springs! 

 

 

Author
Winston Gordon Personal Trainer located in Midtown, Green Hills & Franklin, TN

You Might Also Enjoy...

5 Physical Therapy Exercises to Improve Your Posture

Poor posture is a common problem, especially for those whose occupation required long hour of sitting at a desk. With over half the population having an office type job, it is clear why so many struggle with back and neck issues caused by poor posture.

Physical Therapy vs. Occupational Therapy

Physical therapy and occupational therapy can both be beneficial, but for different reasons. Learn what differentiates them and if you are in need of physical therapy or occupational therapy in Nashville.

Physical Therapy Exercises for Arthritis

Living with arthritis can be very frustrating, especially if you are limited from doing the things you love. Luckily arthritis symptoms can be relieved through physical therapy! Try these 5 exercises for arthritis pain relief.

Physical Therapy for a Rotator Cuff Tear

Pain when lifting your arm and popping when you move your shoulder can be signs of having a rotator cuff tear. If you think you may have a rotator cuff tear, try these 5 exercises for pain relief!

5 Physical Therapy Exercises for Carpal Tunnel Relief

Tingling in the arm, difficulty holding things, and numbness in the palm can all be signs of carpal tunnel syndrome. Luckily it can often times be treated through acitivity modification and physical therapy. Try these 5 exercises for carpal tunnel relief!

Why You Need Physical Therapy After a Sports Injury

If you are an athlete, you know that a speedy and health recovery after an injury is crucial to getting back to what you love. Physical therapy can help athletes recover from injury quicker, relieve pain, prevent future injuries, and more!