Muscle Soreness

Although muscle soreness may make you feel like you just had the best workout, it actually isn’t a good indicator of how effective your training was for muscle growth or strength gain [1]. The high degree of muscle-damage responsible for muscle soreness is something that’s caused by a training stress your muscles are not used to yet. Like when you try new exercises or start loading your muscles at long muscle lengths (eccentric training) [2].
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The more often you perform certain types of exercises in your training, the less damage and soreness they cause over time. This is known as the “Repeated Bout Effect” and it explains why it’s perfectly normal you feel less sore as you train consistently [3]. So if you’re making good progress in the gym, but no longer feel sore, there is nothing to worry about. Feeling less sore over time is part of the proces