An Easy Way To Minimize Workout Soreness While Still Making Progress

Gabe Johansson
2 min readNov 30, 2023

A lot of people think you need to hit the weights so hard you end up sore the next couple days, otherwise it’s not a good workout.

But the weird thing is, muscle soreness has nothing to do with making progress.

The main reasons you get sore from working out are:

Coming back from an extended break, trying a new exercise, and training harder than you can recover from.

The first two are avoidable by simply being moderately consistent with your workout schedule and exercise selection.

But the third one requires some introspection and considering reality to overcome.

The random teenager who can go to school, hit the weights every day, and play varsity football can recover from all that because they sleep until noon on weekends.

They’re not lazy of course, they just have more time to recover.

Contrast that to a dad in their 30s, 40s, 50s, etc. working 50+ hours, taking care of all the bills, raising a family, taking on all the stresses of life, and sleeping 5–6 hours a night…

Sure, some may be able to train every day, but the majority just don’t have the recoverability to make it make sense.

This is one of the many reasons I only recommend a few sessions per week.

That way, you can really focus on training hard, take a day or two of rest, train hard again, and focus on doing better every session without getting nearly as sore, if at all.

It’s a much better way to live.

And for more about how to train, how to eat, and how to get results in an efficient and effective way, check out more of my articles and consider joining my daily fitness newsletter.

Any questions? Let me know.

Talk soon,

Originally published at on November 30, 2023.



Gabe Johansson

Man. Husband. Father. Went from skinny fat to fit. Now I'm on a mission to help 1000s get in great shape. Join 116+ readers: