Sport
Do you need muscle soreness for muscle growth?
The short answer
A review describes that muscle growth also occurs with training programmes that cause little initial muscle damage. Muscle damage is therefore not a necessary condition for growth.
In practice
Use your training log as well as how you feel. Look at reps, load and technique over several weeks. Chasing muscle soreness is not a useful training goal in itself.
The nuance
Muscle soreness and measured muscle damage are not the same. This review does not determine the cause of your pain. Sharp, persistent or limiting pain calls for a different assessment than ordinary post-workout soreness.
