“If I Don’t Have DOMS Or Ache After My Session Does That Mean I Didn’t Push Myself Enough?”
Short answer: Not necessarily.
Soreness (DOMS) is not the best measure of a productive workout.
There are plenty of reasons you might not feel sore:
1️⃣ You recovered well – quality sleep, good nutrition, movement, stretching.
2️⃣ Your body is fitter now – you’re more conditioned, so it takes more to create soreness.
3️⃣ Your training is balanced – smart programming = hard sessions + enough recovery.
4️⃣ Exercise selection matters – more eccentric work + longer time under tension can increase DOMS.
So how should you measure progress instead? 📈
Ask yourself:
✔️ Are you lifting heavier or doing more reps? (progressive overload)
✔️ Has your range of motion improved?
✔️ Are your lifts more controlled and technically better?
✔️ Did you train hard and still recover well enough for the next session?
If the answer is yes to any of those… you’re on the right track.
How do you know if you’re under-training? 🚩
⚠️ Your “hard” sessions feel too easy
⚠️ You never feel challenged and always have loads left in the tank
⚠️ Strength/progress has stalled for 4+ weeks
⚠️ You avoid intensity due to mindset, not physical limits
⚠️ You’re just going through the motions with no intent
All in all…
When it comes to your tough sessions- lift with intent, challengeyourself with your reps and focus on lifting with good technique.You can’t go wrong.
