Is Muscle Soreness a good indicator of workout effectiveness?

You've probably heard the phrase "no pain, no gain", suggesting that the more pain you feel after a resistance workout, the more successful it was - and the closer you are to your dream body. However, science shows that while DOMS (Delayed Onset Muscle Soreness) - the muscle soreness that occurs 24-72 hours after exercise - can be a by-product of exercise, it's not the holy grail of judging workout effectiveness. In this post, we'll explore the science behind muscle soreness, why it happens, and what other factors to consider when evaluating the efficiency of our training.

What are DOMS?

DOMS is primarily caused by microtrauma to muscle fibers during exercise. The microtrauma triggers inflammation and repair processes, which ultimately lead to muscle growth and strengthening. Contrary to popualr belief, lactic acid buildup is not the main culprit behind DOMS. Lactic acid dissipates shortly after exercise, whereas the repair process of muscle fibers is the primary contributor to the soreness experienced in the days following a workout.

What causes DOMS?

1. The Role of eccentric movements

   
   

Faulkner et al. (1993), Clarkson et al. (1992), and others, highlight that one of the main causes of DOMS is eccentric muscle contractions. Simply put, this happens when your muscles lengthen under tension - like during the lowering phase of a Romanian Deadlift or the backward motion in an Overhead Tricep Extension. While concentric and isometric movements can also cause muscle soreness, they're much less likely to do so compared to eccentric contractions.

2. Novel Activity and Exercises

   
   

Another common cause of muscle soreness is trying new exercises or resuming a workout program after a long break. You've probably experienced this yourself - maybe you haven't done squats for a while, and after your first session back, you're really feeling it the next day.

3. Other biological and social markers

   
   

Recent research has also emphasized that other biological markers play a significant role in muscle soreness. Studies by Chen et al. (2014) and Stožer et al. (2020) have compared DOMS in adolescent boys and adult men, revealing that older individuals tend to experience soreness for a longer period. While men between 18 and 45 typically feel soreness for up to 96 hours, adolescents only experience it for about 48 hours.

Additionally, research first introduced by Tiidus et al. (1985), found that women, on average, feel less DOMS. This is due to the effects of oestrogen, which helps speed up muscle recovery and repair. Diet and supplements also play a crucial role in recovering from exercise induced muscle damage. Foods high in antioxidants and specific supplements can alleviate its effects, as supported by a 2019 review. Acute caffeine supplementation is also mentioned as a potential aid in reducing symptoms associated with this muscle damage.

The myth of delayed onset muscle soreness and muscle hypertrophy

If we follow the argument that muscle soreness is the ultimate indicator of workout effectiveness, then adult men who focus exclusively on new exercises involving eccentric movements would seem to have hit the "jackpot". Sounds great, right? Not exactly. As Brad Schoenfeld pointed out in his 2012 systematic review, scientists have yet to prove that muscle soreness directly leads to muscle hypertrophy, or that it's a reliable indicator of muscle growth.

Furthermore, the American College of Sports Medicine found that after just one workout that causes DOMS, your body starts to adapt. As a result, it's less likely that you'll feel sore the next time you perform the same exercise, and if you do, the soreness will likely be less intense. This protective effect can last for weeks or even months. This explains why athletes - despite their intense training sessions - often experience little to no soreness. Athletes continue to make progress due to well-designed training programs, NOT because they're sore after every session.

Managing DOMS

While DOMS is a natural part of the muscle recovery process, there are several strategies to manage its symptoms effectively. Research indicates that massages are the most effective way to relieve muscle soreness. Nonetheless, gentle foam rolling or a refreshing ice bath can also help reduce muscle soreness. Additionally, incorporating protein-rich foods into your diet can support muscle repair and recovery.

It's essential to recognize that severe DOMS can limit your range of motion and lead to poor technique, increasing the risk of injury. If you experience persistent or severe pain, consulting with a personal trainer or other professional is crucial to develop a recovery plan tailored to your specific needs and goals.

Incorporating recovery workouts into your exercise regimen can also help alleviate DOMS symtoms. These workouts should be moderate in intensity, focusing on stimulating muscles and promoting blood flow.

The importance of Progressive Overload

So, what's the true measure of workout effectiveness? As pointed out by dozens of articles, including those of Schoenfeld (2014) and Poltkin et al. (2022), the key lies in Progressive Overload. This principle is about gradually increasing the stress placed on your muscles over time to keep them adapting and growing. As you get stronger, your muscles become accustomed to the stress, which is why it's crucial to keep upping the intensity to continue progressing.

When you apply progressive overload, the continuous added stress triggers muscle protein synthesis, meaning more muscle protein is created than is broken down. This process leads to an increase in proteins (actin and myosin) that help muscles contract, causing the muscle fibres to grow thicker and stronger.

Fortunately, there are many ways on how you can keep the muscle fibres growing. Examples include:

• Increase the weight you lift

• Add more reps within a set

• Perform more sets of an exercise

• Reduce the rest period between sets

• Slow down the movement to increase time under tension

Tracking your progress is crucial when it comes to applying progressive overload. The more meticulous you are with monitoring your workouts, the better your training becomes. Like we do here at ClubQ Personal Training Gym, keeping track of the changes allows you to make specific data-driven adjustments that will keep your muscles constantly challenges. Without tracking, it's easy to miss opportunities for incremental improvements.

Conclusion

Overall, research over the past few decades has shown that while muscle soreness can indicate that you've worked a muscle, it's not a reliable sign of workout effectiveness or progress. Instead, stick with implementing progressive overload. By focusing on the essentials - like increasing weights, reps, sets, adjusting rest periods, and adding time under tension - you'll be on the right path to triggering continuous progress and ultimately reaching your goals.