Here’s a question I get asked frequently:

“I’m not very sore after my workouts. Does that mean they’re not working?”

I hear this from Lindywell members. I hear it from my friends. And I used to wonder about it myself too.

We’ve been so conditioned by the “no pain, no gain” mentality that somewhere along the way we started using soreness as a key measure of a good workout. 

If you couldn’t walk down the stairs the next morning, it was a good one.

 If you felt fine, did it even do anything?

But here’s what I want you to know: soreness is not the gold standard of an effective workout.

Soreness is influenced by so many things that have nothing to do with effort or effectiveness. 

Things like:

How hydrated you were. 

Whether you warmed up. 

How familiar your body is with the movement. 

Whether you’re starting back up after time off or maintaining a consistent routine. 

Research shows that delayed onset muscle soreness (DOMS) is most common when you’re doing something your body isn’t used to, which means the more consistent you are, the less sore you’ll feel. 

So rest assured, if you’re not sore, that’s not a sign of a bad workout, it can actually be a sign that your body is adapting and getting stronger!

It can be tempting to feel like we always have to be doing MORE – to continue pushing ourselves to feel that soreness in order to feel productive. 

But I hope this allows you to take a deep breath and let that faulty belief go.

The last thing we need is another area of life where we believe we have to punish ourselves in order to be “good enough.”

Exercise should support your life, not leave you wrecked from it.

A good workout can absolutely challenge you. You should feel your muscles working. You should feel fatigued and feel the burn.

You may even be sore occasionally.

But you do not need to feel soreness to prove that a workout is working and you certainly don’t need to feel beat up in order to make progress.

Being too sore too often can actually work against you. 

If your workouts are leaving you so sore that:

• you dread exercising again
• skip movement for days afterward
• feel constantly depleted
• or struggle to stay consistent…

That’s a red flag.

Here’s what I want you to shift:

Instead of measuring your workouts by how sore you are, start noticing signs of progress.

Can you hold a plank longer than you could two months ago? 

Is the low back pain that used to bother you starting to ease up? 

Are exercises that felt hard starting to feel more natural? 

Is your mood better after movement?

Are you showing up more consistently?

These are all signs that your workouts are working. 

And if you do find yourself sore sometimes, here’s what can help:

• Movement. I know it sounds counterintuitive, but gentle movement (a walk, a light jog, restorative Pilates) increases blood flow and helps your muscles recover faster.
• Massage. A foam roller, tennis ball, or even just your hands can do a lot. Soft tissue work breaks up tension and speeds up recovery in a way that just resting on the couch doesn’t.
• Stretching. Gentle, intentional stretching after a workout (or the day after) keeps things from tightening up and allows your tissues to stay supple. 

At Lindywell, we believe movement should help you feel better, not worse.

It should help you feel strong, calm and connected.

That doesn’t mean workouts can’t challenge you (I love to help you feel the burn!). It just means the goal isn’t maxing out at all costs. 

The goal is building a body that supports your real life.

One where you wake up feeling good. 

One that helps you feel energized enough to enjoy your family, your work, your walks, your travels and all the other things you love.

Because wellness that works in real life shouldn’t leave you barely able to sit down on the toilet the next day. 😄

If you’re looking for movement that builds you up without breaking you down, join us in the Lindywell app. Your body will thank you.