Sore Isn't Progress
What actually proves your last workout worked
Why soreness lies to you
- Soreness (DOMS) is not a reliable sign of muscle growth
- You can grow a lot with barely any soreness at all
- You can be very sore and still barely progress
- New exercises or angles cause extra soreness on their own
- Soreness usually fades as your body adapts, even on a great program
Track this instead
- Weight on the bar, set by set
- Reps completed with good form
- Total sets per muscle group each week
- How the same weight feels over time (lighter feels easier means progress)
- Whether you can add a little more next session
Build a 60-second log
- Note exercise, weight, reps and sets right after each set
- Check what you did last time before your next session
- Aim to beat it slightly: 1 extra rep or a small weight jump
- Review your log every 4-6 weeks, not every workout
Good to know
- New movements may cause soreness. Ease in with lighter loads first.
Sources
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