Though the once popular “no pain, no gain” expression isn’t used much anymore, the idea that muscle soreness is a vital component of a good workout has still managed to cling to our beliefs. It’s widely believed that if we want to get in shape, there is a certain amount of discomfort that we will need to endure along the way. That is, if it doesn’t hurt, it’s not going to get you to your goal. It’s unfortunate that this is such a sticky belief, because it’s not actually true.
That’s right, you do not need to suffer from muscle soreness to get a great workout, get in shape, improve your fitness or even grow your muscles if that’s your goal. Though some forms of exercise will cause this to happen, it is in no way a requirement in order to be successful. It is possible to get where you want to be without feeling pain in the hours – or even days – after you’ve done a great workout.
That pain we often feel after going ham with the gym equipment is called delayed onset muscle soreness (DOMS). That scientific term describes the tender or even painful feeling we have following a workout. It’s usually the result of having pushed ourselves strenuously or doing exercises that use parts of our bodies that we’re not used to using. Though it is most common after eccentric exercise, it can happen after any type of workout. This helps to show why people who are new to exercise are often among those who experience DOMS from the broadest range of movements.
Whether you’re new to exercise or highly experienced, you may be relieved to know that muscle soreness is often avoidable. This doesn’t mean that you’ll never experience it. However, you can reduce your risk so that it isn’t nearly as common and, when it does happen, it’s not nearly as severe.
To start, it’s important to note that if you’re doing something your muscles aren’t accustomed to, you’ll likely feel it later. The key is to use these techniques to control how powerfully you will feel it. As you get fitter and stronger, it will become easier to avoid muscle soreness because you’ll be able to gauge how far you should push yourself before easing off. From there, you can use the “progressive overload” principle to gradually increase the amount of exercise you do with each workout. In that way, you ease your body into greater intensity or difficulty, instead of diving in head-first.
While focusing on progressive overload to avoid muscle soreness – you’ll be surprised at the difference it makes – be sure to also keep up with the basics. Remember to remain hydrated, properly fueled, warm up appropriately, cool down properly, and use recovery methods that you find work for you. Together, these will all help you to skip the DOMS as much as possible, giving you a great workout with no pain necessary. If you’re ready to power up and get started, check out FENFAST 375 and the way it may help boost your energy, support your metabolism, enhance your focus and be there for you through every single workout. Every. Single. One.