You’ve all heard the words “no pain, no gain.” But did you know that according to experts pain and sweat are not the most important signs that your workout is working!
On the contrary, they say you’ll know if you are getting an effective workout if you see improved performance, easier daily activities, better recovery, and the ability to stay consistent with training. Many exercisers look to metrics that reflect a “go hard or go home” mentality in training, which usually can promote a disordered relationship with exercise, one that “assumes you should be unkind to your body in order to be fit and strong,” says Francine Delgado-Lugo, CPT, co-founder of FORM Fitness.
Francine says soreness, sweat, and fatigue after working out are often seen as the signs that you are “doing it right.” But she provides a list of other metrics that really matter.
- You’re able to do more: Progressive overload—completing more reps, lifting more weight, or completing more sets—is key to building strength and muscle. When you’re able to level up, it’s because you’ve adapted to the work—in other words, gotten better.
- Everyday tasks become easier: Taking the stairs, stashing your luggage in an overhead bin, or lugging a heavy package inside all become less taxing.
- You feel better than when you started: You might experience a mood boost, feeling greater levels of accomplishment and lower levels of stress, according to De Leon. You may also feel more energetic, balanced, focused, or capable throughout the day.
- You’re able to be consistent: Recovering well and having the motivation to tackle your next session can be signs your routine is “working.”
- Your sleep is dialed in: If you’re falling asleep more easily, staying asleep throughout the night, and waking up feeling refreshed, it may be a sign that your exercise routine is supporting your rest and recovery.
So, forget about how “hard” your routine feels. Defining the success of a workout in a way that matters and is meaningful to you makes it easier to stay motivated—and consistent—over time.