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Strong Support

You don’t need to be sore after a workout to build muscle, but being sore might help you build a little more muscle—no one’s sure how much, if at all.

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Evidence from Studies

Supporting (1)

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Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise.

Narrative Review
2019 Jan 1

The study says you don’t need to tear your muscles to make them grow, but tearing them might help a little — we’re not sure how much. So it agrees with the claim that damage isn’t required, but might still help.

Contradicting (0)

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise.

Score: 1
DOI: 10.1152/japplphysiol.00685.2018

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You don’t need to be sore after a workout to build muscle, but being sore might help you build a little more muscle—scientists aren’t sure how much, if at all.

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