Many gym-goers believe that a burning sensation during exercise is a sign of an effective workout. However, physical therapist Shannon Ritchey argues that this common belief can actually hinder progress.
Ritchey, a Doctor of Physical Therapy and founder of Evlo Fitness, explained on a podcast that the “muscle burn” is one of the most misunderstood sensations in fitness. Chasing that burn does not necessarily lead to muscle growth, strength, or better results.
Ritchey’s views are based on research and her own experience with overtraining and chronic pain. She studied muscle physiology and hypertrophy science to understand what truly builds muscle.
What the muscle burn actually is
The familiar burning feeling during high-rep sets or long holds is not a sign of fat loss or muscle growth. It is a buildup of hydrogen ions in the muscle. This is a byproduct of metabolic stress when the muscle works under fatigue.
The burn is a chemical signal, not a growth signal. While metabolic stress can play a role in muscle hypertrophy, the burn itself does not build muscle. Muscle growth is driven by mechanical tension and how close you are to muscular failure. This is the point where you physically cannot complete another rep with good form.
This distinction matters because 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 reps. That does not mean the muscle has been adequately stimulated to grow. If you stop because it hurts, not because you are near failure, you may be missing out on progress.
Why chasing the burn can hold you back
The fitness industry has long equated discomfort with results. Many workouts are designed to maximize burn, sweat, and exhaustion. Ritchey points out that this mindset can lead to inefficient training and burnout over time.
High-rep, burn-heavy workouts often use lighter loads. These loads may not provide enough mechanical tension to stimulate meaningful muscle growth. They can also cause excessive fatigue without a clear strength benefit, especially when repeated daily. This is one reason people feel sore and frustrated despite working out consistently. The workouts feel hard, but they are not always productive.
What actually matters for muscle growth
Instead of asking whether a movement burns, Ritchey suggests asking a different question: Am I training close to failure?
You can build muscle with six reps or with 30 reps, as long as the set brings you 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.
This is why strength training often looks less intense from the outside than it feels internally. The last few reps may not be fast or dramatic, but they demand focus, control, and strength. When training is structured this way, it becomes more efficient. You do not need endless volume or constant soreness. You need intentional loading, adequate recovery, and enough effort to signal change.
How to apply this to your workouts
If you have been using muscle burn as your main indicator of a good workout, this shift can feel uncomfortable at first. Here is how to start reframing your approach.
Choose weights or resistance that make the final reps genuinely challenging, even if the movement does not burn right away. Focus on form and control rather than rushing through reps to feel discomfort. Pay attention to whether you are stopping due to fatigue or just because it feels uncomfortable. Allow rest and recovery so muscles can adapt and grow.
Over time, this approach supports strength, resilience, and sustainability instead of constant exhaustion.
The burn has been oversold. While it can be part of the workout experience, it is not the gold standard of effectiveness. Muscle growth does not come from chasing discomfort. It comes from intentional effort, smart loading, and recovery. When you stop equating pain with progress, workouts become less about punishment and more about purpose. That shift changes what your body is capable of over the long term.
