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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-23-2013, 02:11 PM   #1
Alex Habib
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Is Soreness and Indication of Progression?

I had a recent discussion with a friend concerning soreness and training. According to him, if you're not sore, you're not working hard enough (i.e. could see more improvement). I disagree, as my personal experience, I've made my biggest gains during periods of very little soreness. Thoughts?
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Old 11-23-2013, 02:13 PM   #2
Eric Montgomery
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Re: Is Soreness and Indication of Progression?

"Is Soreness and Indication of Progression?"

In a word, no.
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Old 11-23-2013, 02:16 PM   #3
Jeff Enge
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Re: Is Soreness and Indication of Progression?

Quantified improvement is an indication of progression. Plain and simple.
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Old 11-23-2013, 02:47 PM   #4
Mark E. Wallace
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Re: Is Soreness and Indication of Progression?

I get sore feet if I stand in one place for too long. Is this an indication of progress?

- Mark
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Old 11-23-2013, 02:50 PM   #5
Tom Reyes
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Re: Is Soreness and Indication of Progression?

Mark, maybe you should try some of those paleo, zero drop, minimalist shoes.
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Old 11-23-2013, 02:56 PM   #6
Mark E. Wallace
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Re: Is Soreness and Indication of Progression?

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Mark, maybe you should try some of those paleo, zero drop, minimalist shoes.
Paleo is good. Do you have a good recipe for them? How many calories do they have?

- Mark
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Old 11-23-2013, 03:07 PM   #7
Glenn Plomchok
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Re: Is Soreness and Indication of Progression?

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Originally Posted by Mark E. Wallace View Post
I get sore feet if I stand in one place for too long. Is this an indication of progress?

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Old 11-23-2013, 03:54 PM   #8
David Meverden
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Re: Is Soreness and Indication of Progression?

Really helping this guy convince his friend with your one word answers, ehh guys? "people on the internet said . . . "

I've never seen evidence one way or another for soreness and correlation to muscle endurance or workload recovery but on the topic of "does being sore mean I'm getting stronger" the answer is clearly NO and this is easily demonstrable.

Say you can squat 375# and you want to be able to squat 400#. If soreness is correlated to getting stronger then the same kind of work that makes me most sore would make me most strong. Does it?

If I want accomplish my goals it's clear that I need to be squatting 300+ lbs for 1-5 reps, for 3+ sets; work that--from practical experience--we know will NOT make me particularly sore. If I want to be sore I'll do 150 wallballs for time. Will throwing a 20# ball at a 10' target make my squat go from 375 to 400? Hell no! It would be ridiculous to think so.

There, strength soreness correlation disproven.
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Old 11-23-2013, 04:46 PM   #9
Eric Montgomery
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Re: Is Soreness and Indication of Progression?

...or in the same vein, if 3x5 squats at 325 are good, 7x5 at 325 or 10x10 at 275 would obviously be much better, right?

Wrong...7x5 or 10x10 would probably result in more soreness but that doesn't mean it's more effective training. It just means that you'd need another few days to recover before your next squat day, which means you'll get fewer productive training sessions each month.
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Last edited by Eric Montgomery : 11-23-2013 at 04:49 PM.
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Old 11-24-2013, 12:52 AM   #10
Pearse Shields
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Re: Is Soreness and Indication of Progression?

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...or in the same vein, if 3x5 squats at 325 are good, 7x5 at 325 or 10x10 at 275 would obviously be much better, right?

Wrong...7x5 or 10x10 would probably result in more soreness but that doesn't mean it's more effective training. It just means that you'd need another few days to recover before your next squat day, which means you'll get fewer productive training sessions each month.
Yeah, but you'd get mad swole though.
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