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Does muscle soreness make muscles grow?

Original Title

Exercise-Induced Muscle Damage and Hypertrophy: A Closer Look Reveals the Jury is Still Out

Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms

Summary

Some people think getting sore after lifting weights helps muscles grow, but others aren't sure. This letter says we still don't know for sure.

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Surprising Findings

The study does not claim muscle damage causes hypertrophy — nor does it say it doesn't.

It contradicts both the 'no pain, no gain' crowd and the 'muscle damage is useless' camp by saying neither side has solid proof.

Practical Takeaways

Don't rely on soreness as a measure of workout effectiveness.

low confidence

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Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms

Summary

Some people think getting sore after lifting weights helps muscles grow, but others aren't sure. This letter says we still don't know for sure.

Sign up to see full results

Get access to research results, context, and detailed analysis.

Surprising Findings

The study does not claim muscle damage causes hypertrophy — nor does it say it doesn't.

It contradicts both the 'no pain, no gain' crowd and the 'muscle damage is useless' camp by saying neither side has solid proof.

Practical Takeaways

Don't rely on soreness as a measure of workout effectiveness.

low confidence

Unlock Full Study Analysis

Sign up free to access quality scores, evidence strength analysis, and detailed methodology breakdowns.

0%

Lower QualityOverall Score

Publication

Authors

Brad Jon Schoenfeld, Bret Contreras

DOI:10.31236/osf.io/8a95z

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Claims (1)

We’re not sure if the soreness and tiny tears in your muscles after a tough workout actually help your muscles grow bigger—or if they’re just a side effect.