I didn't say a good lifting session doesn't produce soreness, i'm saying the amount of soreness is not always proportional to the quality of a workout. For example, the OP increased her number of squats by 1/3rd, but she didn't get 1/3rd more sore. In fact she didn't get sore at all. Another example is that working a muscle only once a week can produce more soreness than working it twice a week - even if the workouts are identical. So the amount of soreness is not an accurate measure of the effectiveness of a workout.
Exercise scientists actually research ways to *reduce* soreness, since pain reduces a muscle's performance (not good). They've found that tart cherry juice reduces soreness.. which is why i mentioned "nutrition".
The best measure of a good workout is if you did a good workout. Soreness is just an unfortunately side-effect.
Fitness Minutes: (11,441)
488 2/12/13 1:42 P
soreness is also affected by your lifting intensity, and soreness is not purely "incidental" to a quality lifting session. if we view MUSCLE soreness as a sufficient but not necessary condition for a quality weightlifting session, then soreness does in fact serve as an excellent marker.
very few people, particularly on a place like sparkpeople, are so conditioned that an intense workout no longer causes them soreness. i have read anecdotal evidence about OLYMPIC athletes not feeling soreness after intense workouts, but guess what--few if any here are olympic athletes.
yes, if you don't sleep, don't eat properly, and have an underlying health condition exacerbated by exertion, your soreness may be "incidental." but i will attest as someone with excellent sleep, nutrition, and health, that an intense workout does indeed result in soreess.
or, as you apparently label it, "too much" exercise. interesting phrase. real lifting focuses on progressive overload, which, by definition, is indeed "too much" for your muscles to handle. that is what is required for sustained muscle growth and sustained strength gains.
the whole aversion to soreness seems closely connected to people's very keen desire to make gains without feeling it; people avoid pain. in this thread, on this site, and the world over, people specifically justify that avoidance with a fairy tale that soreness is totally unrelated to quality strengh training.
it's a nice wish.
while some people can indeed grow significant muscle ("toners" need not worry here) without feeling much soreness, these are the unrepresentative few. everything in my experience shows that an INTEGRITY lifting session results in soreness, which in turn results in objective gains in strength and muscle mass.
Fitness Minutes: (17,567)
42 2/12/13 12:23 P
Pause squats. Do your regular sets to keep it, then try a set or two of pauses. Dont go for a high rep count with them and break in slow. You pause at the bottom building up to 5 seconds per rep. One one thousand ,dont speed your count up for more reps. I throw them in once in awhile with my squat routine. You can also do your squats last if you do other leg exercises. Hope they get you where you want to go.
Soreness is affected by how much sleep you get, your nutrition, your health state, and whether you exercised too much. Also you may get less sore as you get stronger.. which means soreness is a very poor gauge of one's workouts. The best gauge is if you chose the correct exercises and did them correctly. Whether you get sore or not is incidental.
Fitness Minutes: (41,501)
955 2/12/13 3:15 A
This sooo needs to be my new mantra
2/11/13 11:19 P
I actually love the sore feeling I get the day after. But I don't think you have to be sore to have had a great workout
I have to admit , I didn't know what pistol squats were. After a little research, look really intense! I'm excited to try,but I'm so afraid of hurting something.:(
Either way, I like the way you think! Hopefully I can get more suggestions like THAT. Anything that will push me without using equipment. Thanks :)
And I'm glad some of you guys agree with me! Good fun :)
Edited by: TIGERRIOT at: 2/11/2013 (22:44)
Fitness Minutes: (5,811)
2/11/13 9:02 A
I like the sore feeling too, but it only seems to happen when I introduce something new or up the amount of pounds on my weights.
Fitness Minutes: (58,319)
2/11/13 8:33 A
I was thinking the same thing.
" Nuh uh. I have enough pain just from being old without creating more pain".
Fitness Minutes: (151,952)
2/11/13 7:32 A
I also like it when my legs are sore from working out. Especially the inner thighs, which no longer rub together when I walk.
Just a little sore - I still want to walk :)
Fitness Minutes: (17,243)
398 2/11/13 3:13 A
Nuh uh. I have enough pain just from being old without creating more pain.
Fitness Minutes: (15,265)
9,707 2/11/13 1:20 A
Soreness is not an end-goal. It's a sign that you're doing something new, but it has nothing to do with effectiveness. I do agree that if you can do 50 squats? You need to up the challenge level, though. Adding resistance bands or weights can improve it.
I do admit I like the soreness, but not being sore doesn't mean you're not getting a workout.
Fitness Minutes: (11,441)
488 2/11/13 1:03 A
amen to soreness.
on any given day, some part of me is sore--and it rotates. i can actually feel my body adjusting to the adversity and strengthening itself.
it's a fantastic feeling.
Fitness Minutes: (169,270)
2/10/13 10:28 P
50 squats is quantity, not quality.
try doing 5 perfect pistol squats. You don't need any equipment for that.
"Sore is the new sexy" is kind of the phrase that I live by when doing strength training. I like to feel a little achy the next day. It lets me know I really got a good workout. I read on a fitness blog that this woman did 50 squats everyday to get a nice sculpted butt. I understand that alternating cardio and strength on different days is the best way to go, but on one of my strength days I did 90 squats in a row. It didn't feel like much while I was doing it; no real burn at all. But was sore for 3 DAYS after that! I gave my body a chance to heal with some rest days and then I dove right back in. I feel nothing now. I tried doing 120 in a row and still nothing! I like that soreness! I want to feel it again! But I don't want to over do it. Am I doing something wrong? How to I get that ache again without purchasing a bunch of equipment and without hurting myself?
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