No soreness = No muscle growth?

A common misconception to new lifters is that if you do NOT get sore – it means there will be no muscle growth.

Let me tell you that it is NOT true and there is no correlation between the two.

A study in 2012 by Schoenfeld states that it is not the case. (Reference below.)

Muscle soreness is when your muscle fibers micro-tear causing inflammation or that “soreness” effect.

Another study in 2018 by Damas, shows that muscles can adapt to movement patterns (eccentric/concentric) and muscle growth can still continue without muscle soreness. (Reference below.)

To keep it short and simple, train hard as push close to failure, progressively overload, and ensure proper nutrition/recovery between workouts. That will ensure proper muscle gains can be made.

Reference:

1. https://pubmed.ncbi.nlm.nih.gov/22344059/
2. https://pubmed.ncbi.nlm.nih.gov/27116346/