Many people believe that the more sore they feel the next day, the more progress they made in their workout.
The Myth
Feeling very sore is often treated as proof that a workout “worked.”
The Truth
Muscle soreness, also called delayed onset muscle soreness or DOMS, is simply a sign that your muscles were challenged in a way they are not used to. This often happens when you try a new exercise, increase your weights, or push the intensity higher.
Some soreness is normal when you change your routine, but it is not the only or best way to measure progress. Chasing soreness can work against you. Too much soreness can slow recovery, reduce how often you train, and increase injury risk.
Better Measures of Progress
Track performance markers such as more reps, heavier weights, improved form, greater endurance, better mobility, or more energy throughout your session.
If soreness does set in, focus on active recovery, light movement, stretching, hydration, and adequate protein.
Bottom line: A good workout is one that brings you closer to your goals, not simply one that makes you sore.