The burning sensation felt during exercise has often been seen as a sign of an effective workout. However, Shannon Ritchey, a Doctor of Physical Therapy and personal trainer, argues this belief can hinder progress. On the mindbodygreen podcast, Ritchey explained that muscle burn is a misunderstood sensation and does not directly lead to muscle growth or strength.
Ritchey, founder of Evlo Fitness, developed her perspective after experiencing overtraining and chronic pain. Her study of muscle physiology and hypertrophy science led her to change how she trains clients. She now helps people understand what an effective workout should feel like, moving away from the idea that discomfort equals results.
The burning feeling is not a sign of muscle growth. It results from a buildup of hydrogen ions in the muscle, a byproduct of metabolic stress during fatigue. This chemical signal is not the same as a growth signal. Muscle growth depends on mechanical tension and how close a person is to muscular failure. The burn can appear early in a set, especially with lighter weights and higher repetitions, but it does not mean the muscle has been stimulated enough to grow. Stopping a set because of discomfort, rather than because the muscle is near failure, can limit progress.
Chasing the burn can be counterproductive. Many workouts are designed to maximize the burn, sweat, and exhaustion, but this approach can lead to inefficient training and burnout. High-rep, burn-heavy workouts often use lighter loads that do not provide enough tension to stimulate muscle growth. They can also cause excessive fatigue without a clear strength benefit. This can leave people feeling sore and frustrated, even when they work out consistently.
For muscle growth, the key factor is training close to failure, not the presence of a burn. Muscle can be built with as few as six reps or as many as 30, as long as the set is taken near the point where another rep is not possible with good form. The effort at the end of the set matters more than the burn itself. Strength training may look less intense from the outside, but the final reps require focus and control.
Efficient training does not require endless volume or constant soreness. It requires intentional loading, adequate recovery, and enough effort to signal the body to change. People can apply this by choosing weights that make the final reps challenging, focusing on form and control, and stopping because of fatigue, not discomfort. Allowing rest and recovery is also necessary for muscles to adapt and grow.
Ritchey’s approach shifts the focus from punishment to purpose. When pain is no longer equated with progress, workouts become more sustainable. This change can improve what the body is capable of over the long term. The burn has been oversold as a measure of effectiveness, but muscle growth comes from intentional effort and smart loading, not from chasing discomfort.
