Does Soreness Mean You Had a Good Workout? | Ep 372

Join Wits & Weights Physique University for unlimited access to evidence-based training templates, our "Lifting Lessons" course, and a free custom nutrition plan when you use this special link: https://bit.ly/wwpu-free-plan -- Are you sore after workouts... and does this even matter? Learn why DOMS (Delayed Onset Muscle Soreness) is actually a terrible indicator of workout effectiveness, what it really tells you about your training, and the performance metrics you should track instead to know if you're making real progress toward your physique goals. This episode answers a question from a Wits & Weights Physique University member about whether soreness indicates workout quality and how to measure progress effectively. Main Takeaways: Soreness indicates novelty and adaptation to new stimuli, not workout effectiveness or muscle growth You can get sore from ineffective activities Experienced lifters get less sore over time while still making gains Track much more targeted metrics of performance and progress instead of how sore you are However, soreness can be used to measure recovery Timestamps: 0:00 - Does pain equal progress? 2:57 - What is DOMS? 5:27 - Why soreness doesn't equal progress 8:51 - The repeated bout effect 10:53 - What soreness tells you about training 12:09 - When soreness becomes counterproductive 14:10 - Performance metrics that matter 17:20 - Recovery strategies for managing soreness 21:57 - From pain-focused to performance-focused Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram