“No Pain, No Gain”? Not So Fast… đŸ‘©đŸ»â€đŸ« – SHAF Coaching Newsletter

VonJanika

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Happy Humpday – Let’s talk about a phrase that’s been floating around gyms for decades, drilled into our heads by movies, t-shirts, and gym goers:

“No pain, no gain.”

It sounds tough, right? Almost heroic. But here’s the deal: when it comes to building muscle (hypertrophy), pain is not the goal – progress is. And those sore muscles you feel the day after a workout? They’re not a reliable sign of a good session. In fact, they might even be a red flag.

The Science Behind Soreness (DOMS)

Muscle soreness—specifically Delayed Onset Muscle Soreness (DOMS)—usually shows up 12–48 hours after a workout, especially when you’ve done something new, increased volume or intensity, or included more eccentric movements (like slowly lowering a weight).

Yes, some DOMS is normal when trying new exercises or returning after a break. But extreme soreness is often a sign of doing too much, too fast—not training smarter.

Soreness ≠ Muscle Growth. Studies show that hypertrophy is primarily driven by:

  • Mechanical tension (progressively lifting heavier or more challenging loads),
  • Muscle damage (to a small degree),
  • Metabolic stress (like that burning feeling during longer sets).

But DOMS isn’t required for any of them. You can have an effective, muscle-building workout without feeling like you’ve been hit by a truck the next day.

Smart Training > Sore Training

Consistency and progressive overload are your real best friends. That means:

  • Training regularly, with a plan you can stick to,
  • Increasing weights, reps, or intensity over time,
  • Allowing recovery and listening to your body.

Muscle growth doesn’t happen in the gym—it happens during recovery. If you’re constantly chasing soreness, you might be overtraining, which leads to fatigue, longer recovery times and increased injury risk.

In Summary: Let’s Ditch the “Pain = Progress” Mindset

Here’s what I want you to remember:
✅ Soreness is not the goal.​
✅ Progressive overload, done consistently, is key.​
✅ Recovery is part of the process.​
✅ Train smart—not to punish yourself.

So next time you finish a session and you’re not sore—don’t question whether it was effective. Ask yourself:

  • Did I challenge myself today?
  • Am I sticking to my program?
  • Am I recovering well?

That’s what builds strength. That’s what builds muscle.
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Train smarter not harder đŸ‘©đŸ»â€đŸ«
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Happy Lift,

Janika

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