Many people believe that a burning sensation during exercise is the primary sign of an effective workout. If the muscles burn, the thinking goes, they are growing stronger. However, physical therapist Shannon Ritchey, DPT, argues that this common belief can actually hinder fitness progress.
Ritchey, a doctor of physical therapy, personal trainer, and founder of Evlo Fitness, explained on a recent podcast that muscle burn is one of the most misunderstood sensations in fitness. She stated that chasing the burn does not necessarily lead to muscle growth, increased strength, or better overall results. Her perspective is based on both research and personal experience, which includes a history of overtraining and chronic pain.
The familiar burning feeling during high-rep sets or long holds is not a sign of fat loss or muscle growth. Instead, it is a buildup of hydrogen ions in the muscle. This is a byproduct of metabolic stress that occurs when a muscle works under fatigue. The burn is a chemical signal, not a signal for growth.
While metabolic stress can play a role in muscle development, the burn itself does not build muscle. Muscle growth is driven by mechanical tension and how close a person is to muscular failure. This is the point where another repetition cannot be completed with good form. Many people stop a set when it becomes uncomfortable, not when the muscle is truly fatigued. The burning sensation often appears early, especially with lighter weights and higher repetitions. This does not mean the muscle has been adequately stimulated to grow.
The fitness industry has often equated discomfort with results, leading to workouts designed to maximize burn and exhaustion. Ritchey noted that this mindset can lead to inefficient training and burnout. High-rep, burn-heavy workouts often use lighter loads that do not provide enough mechanical tension to stimulate meaningful muscle growth. They can also cause excessive fatigue without a clear strength benefit, especially when done daily. This can leave people feeling sore and frustrated despite consistent effort.
Instead of focusing on whether a movement burns, Ritchey suggests asking a different question: “Am I training close to failure?” Muscle can be built with six reps or 30 reps, as long as the set brings the lifter close to the point where another rep is not possible with good form. The key is not the burn but the effort required at the end of the set. Strength training often looks less intense from the outside than it feels internally. The last few reps may not be fast, but they demand focus, control, and strength. When training is structured this way, it becomes more efficient. It requires intentional loading, adequate recovery, and enough effort to signal change.
To apply this approach, people should choose weights that make the final reps genuinely challenging, even if the movement does not burn right away. Focusing on form and control is more important than rushing through repetitions to feel discomfort. It is also helpful to pay attention to whether stopping is due to fatigue or just discomfort. Allowing for rest and recovery is necessary so muscles can adapt and grow.
The burn has been oversold as a measure of workout effectiveness. While it can be part of the exercise experience, it is not the gold standard. Muscle growth does not come from chasing discomfort. It comes from intentional effort, smart loading, and recovery. When people stop equating pain with progress, workouts become less about punishment and more about purpose. This shift can change what the body is capable of over the long term.
