Soreness ≠ Strong

If you think a workout only “counts” when you’re sore for days… let’s clear that up.

Muscle soreness (DOMS) is not a reliable indicator of an effective workout—especially for women.

Here’s why:

- Soreness often comes from novelty or eccentric training, not progress (new moves, new volume, lengthening a muscle under load).
​- You can build strength, muscle, and resilience without being wrecked.
- Constant soreness = poor recovery, higher stress, and increased injury risk.
- For women—especially peri/post-menopause—too much soreness can mean too much inflammation.

What actually signals a good workout?

✔️ Progressive strength over time

✔️ Better movement and form

✔️ More energy, not less

✔️ Consistency you can maintain week after week

If you experience some intermittent soreness that goes away within a few days, that can be okay, BUT, the goal isn’t to destroy your body. 
 It’s to train it so it works better for you.

Train smart. Recover well. Get strong.

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Author

Candice Canace has been a NASM certified personal trainer since 2014.  She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app and is a certified online trainer.