Do I have to be sore to build muscle?

Hi Quelly,

There is no exact mechanism for what causes muscle soreness. However, it is widely known and accepted that eccentric exercise, like running downhill increases the chances of being sore following an exercise bout. Also, you are more likely to be sore if you engage in an activity that is very different from what you are used to or if you progress yourself too quickly. I have an article on muscle soreness that I’m going to refer you to for additional information: http://fitnessinventor.com/articles/986-what-s-the-deal-with-doms.

So while I can’t give you an exact reason for why you’re sore some days and not others, I’m going to assume that you’re not regularly experiencing muscle soreness because you’re physically fit and so when you change your exercise routine, your muscles aren’t completely taken by surprise by the new challenges, which is a good thing!
That being said, you do not have to be sore to build muscle. Remember the Overload Principle: you will not continue to see gains in fitness unless you continue to challenge yourself. However, if you’re progressing yourself appropriately, you will continue to build muscle without being regularly sore following workouts. When progressed appropriately, even incredibly low fit individuals accomplish incredible increases in fitness without experiencing muscle soreness.

I hope this was helpful!

Hi Lauren,

Thanks for your great advice again.

Regards