I went on a hike last weekend. Hills, backpack on, two and a half hours.
It all felt completely fine at the time, but two days later my hamstrings and calves were properly sore.
That’s not my body telling me the hike worked ‘better’ than the hip thrusts I’d done the week before.
It’s my body telling me the hike was different to what it usually does.
This is the bit I see trip up so many women I work with.
They’ve either been taught to read soreness, exhaustion, a racing heart, as proof, OR they’re taught to fear it as a sign they’ve overdone it.
Muscle Soreness
Feels like proof, but is really just novelty (new exercise, more load, more time under tension).
Feeling Completely Wiped After
Feels like you worked hard enough, but is really often a sign of under- fuelling or poor recovery, not a good stimulus.
Wiped isn’t the same as worked.
The Burn
(think Pilates, barre, high- rep bodyweight) – feels like your muscles are maxed out, but is really often just fatigue in the moment, not true muscle overload.
Smashing through all your reps with no struggle
Feels like you nailed it, but is really telling you the weight’s too light. Feeling capable and feeling challenged aren’t the same thing.
A Racing Heart the Whole Session
Feels like you’re working hard, but is often a sign you’re rushing between exercises and not resting enough, which dilutes both the strength and the cardio benefit.
A shaky, wobbly finish to a set
Ok, you got me.
This one’s actually a genuine sign you’re working close to fatigue (i.e. where the magic happens)
Listen to more? Here’s Podcast 61 “Why Muscle Soreness Doesn’t Mean What you Think it Means“