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Why Chasing Soreness Is a Mistake—And What Really Signals Progress

Writer's picture: Juanita Cantu OstremJuanita Cantu Ostrem

Have you ever caught yourself thinking, "I'm not sore, is that a bad sign?" Or maybe you’ve heard someone say, “I’m getting stronger, but no soreness!” Well, it’s time to set the record straight—soreness isn’t the holy grail of fitness. In fact, it could be hurting your progress!


The Soreness Myth: Time to Bust It

For so many, soreness (aka DOMS—Delayed Onset Muscle Soreness) has become a badge of honor. But here's the truth bomb: soreness does NOT mean you're making progress. And if you’re sore ALL the time, it’s a sign that something’s wrong. Whether you’re not recovering properly (seriously, are you sleeping?) or you’re pushing too hard without giving your body enough time to bounce back (hello, rest days!), chasing soreness can actually be counterproductive.


So, What’s Really Behind Soreness?

Soreness usually happens because of eccentric movements—those where the muscle lengthens under tension. Think Pilates, where you're controlling the springs with precision. It’s those slow, controlled movements that put extra strain on your muscles, leading to that post-workout burn. But here’s the kicker: Soreness


doesn’t equal strength gains.

So, while Pilates may leave you feeling sore due to the slow, deliberate resistance of the springs, that doesn’t mean you’re automatically building strength. It's just a response to the load, not necessarily progress.


I Don’t Get Sore—And I’m Totally Fine With It

I used to crave that sore feeling, thinking it meant I was crushing it. But these days? Soreness is rare, and when it does happen, it’s no big deal. Why? Because soreness is not a reliable measure of success. It’s just your body’s reaction to stress, not the indicator of how strong you’re getting.

Some muscles (like the glutes) tend to get sore more easily, while others (like your shoulders) are less likely to feel that post-workout ache. And guess what? It doesn’t matter! Progress isn’t about how sore you feel—it’s about how much stronger you’re getting for your next workout.


The Secret to Progress: Progressive Overload

Here’s the real deal: Progressive overload is the only thing that actually guarantees progress. Whether you’re lifting heavier weights, adding more resistance (hello, bigger springs in Pilates), or cranking out more reps than before, that’s how you know you’re getting stronger.

Every time you challenge yourself to do more than last time, you're sending a clear message to your muscles: get stronger or get left behind.


The Bottom Line: How to Actually See Progress

If you’re not progressing, it’s probably for one of two reasons:

  1. Your recovery is off – Not giving your muscles enough time to repair between workouts?

  2. You’re not pushing hard enough – Maybe you’re staying in your comfort zone, or not pushing yourself during the key moments. This is where a trainer comes in handy, pushing you to go harder even when you don’t feel like it. #LoveHateRelationship

That’s it. No magic, no confusion. Just push harder and recover smarter, and your body will adapt, grow stronger, and keep leveling up.


No Soreness? No Problem.

So next time you’re wondering if soreness is a sign of a great workout, remember this: soreness doesn’t matter. What truly matters is how much stronger you're getting over time. That’s the real progress you can track, and the best part? You don’t need to be sore to prove it.


Focus on progressive overload. Push more, rest more, and you’ll see your strength soar. 💪✨

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