Why am I not sore after a workout?
Find the answer, plus how to determine if your workouts are effective, here.
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certified personal trainer and creator ofBodyFit by Amy
Number one is that Im riding high onendorphins.
And two is that I get to feel that uber-satisfying accomplishment of havingsore muscles after a workout.
But first, why do we often get sore after working out?
Symptoms include stiffness, decreased joint range of motion, reduced force/power production capacity, and inflammation.
Sometimes soreness isnt from your workout at all, but how your body was preppedor, not preparedproperly beforehand.
Its also exactly why I get kind of mad if my musclesarentsore after a workout.
Im not alone, eitherbeing sore has become fitness currency of sorts.
Its definitely misleading, though.
But it gets to a point whereits not necessary to feel that soreness.
certified personal trainer and creator ofBodyFit by Amy
Is not feeling sore after a workout bad?
Working out is providing a stimulus to muscles and actually changes them structurally, King explains.
Thats not necessarily the case, though.
According to personal trainerAmy Schemper, CPT, its more accurate to analyze how you feelduringyour workout.
This can be a better indicator of how youre challenging your muscles, she says.
Do exercises feel too easy, or like you could continue on for more reps than prescribed?
At the end of a workout, do you feel like youve worked hard?
Listening to your body is one of the best ways to know if youre strength training effectively.
What level of soreness is indicative of a good workout?
Because of this, theres no right level of soreness after a workout, Schemper says.
What you want to strive for is muscle fatigue and recovery.
So, why am I not sore after a workout?
Understanding the effects of your workout is imperative for getting the most out of your movement.
Here are some reasons why you might not experience that satisfying post-workout soreness.
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It may be saying that youre getting in better shape, Weber says.
You are probably accomplishing some goals and not in as bad of shape as you think you are.
Consider whether its time forheavier weightsor more reps so that keep challenging your body.
If you pushed yourself, thats what matters, Weber says.
That said, how hard you work really depends on your goals, Unholz says.
You dont always want to push so hard that you end up sore, he points out.
For example, before a big race or competition, its smarter not to overdo it.
Listening to your body is one of the best ways to know if youre strength training effectively.
Thankfully, there are ways to treat and prevent muscle soreness.
According to Unholz, the best ways to do so are as follows:
Another option?
Add a dynamic mobility workout to your routine, Schemper says.
Stretching or foam rolling after a workout can make you feel better, she says.
Listen to your body, and remember its all part of the process!
FAQ
If Im not sore, am I still building muscle?
That said, if youreneverfeeling any muscle soreness, your workout program might not be ideal.
Can I work out every day if Im not sore?
It depends on the workout.
Most times, trainers recommend working out three to five days per week withactive recoverydays in between.
Is it bad to stay sore for days after a workout?
It really depends on the individual.
It could also be sore or more tender than normal because it was a different movement.
Anything longer than that could be a sign of a potential injury, she says.
Can I still work out if Im feeling sore?
Just be sure to tune into your body to determine the bang out of soreness youre feeling.
If it feels debilitating, consider skipping a day or dont go all out.
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