How to Tell If You Got a “Good” Workout

No one laces up their sneakers, rolls out their yoga mat, or puts on a sports bra to get a workout that’s mediocre. But how do you know if your efforts were worthwhile? What *exactly* makes a “good” workout?

“It totally depends on what you’re trying to achieve,” says obé Fitness instructor Olivia T. But generally speaking? A “good” workout answers these questions, she says—and be honest! 

✔️ Did I show up today?
An easy yes or no!

✔️ Was something challenging?
Whether you worked on your balance, lifted something heavy, held a plank through some discomfort, or got your heart rate way up there, you did it.

“Misconceptions About Getting a “Good” Workout

If you think the questions above oversimplify exercise assessments, it could be because of the many misconceptions about movement. Here, we break down the biggies: 

🙅‍♀️Excessive muscle soreness is good. 

Using a measure like excessive muscle soreness may not be the best idea. Constant, painful muscle soreness can happen when you push yourself too hard or try new exercises, and it might be a sign that your body needs more rest—rather than a sign of success—Olivia warns. 

“Without time for recovery, your performance, strength gains, and muscle growth can suffer since your muscles stay broken down and fatigued, which will ultimately slow and limit your progress.” 

🙅‍♀️Sweating a ton is good. 

Here’s another one that gets lost in translation: “It’s very common to think that you didn’t work hard enough if you didn’t sweat,” Olivia says. While sweating is one way for the body to regulate internal temperature (and it’s true that tough workouts can sometimes warm you up), some people just sweat more than others! “It’s not the *only* indicator of whether you had a good workout or not,” Olivia says.

🙅‍♀️Exhaustion is good. 

Regardless of sweat status, some people simply want to feel as though they left everything they’ve got on the mat after a workout. However, “there’s a difference between feeling tired after a workout because you challenged yourself versus feeling completely depleted,” Olivia says. 

If you feel exhaustion beyond normal fatigue, it could be because of a lack of sleep, proper nutrition, or dehydration—none of which has much to do with your exercise efforts. Plus? Fatigue toward the end of your workout can contribute to sluggishness, hinder focus and stability, reduce strength, and increase your risk of injury. All not “good”!

🙅‍♀️Lifting until you can’t keep your form is good. 

“Lifting heavy and lifting to muscle fatigue is great for building strength, but there are times when it’s better to go lighter or adjust intensity to prevent injury and maximize recovery,” Olivia says. 

So when your back rounds on a deadlift, that’s not a sign you’ve put in your all. It’s your body’s cry for help to go lighter or adjust intensity to prevent injury. “Smart training beats ego lifting every time!” Olivia says.

🙅‍♀️Spending lots of time at the gym is good. 

Guys: This doesn’t always correlate with your workout quality. For instance, giving yourself more time is key when you’re tackling a high-volume workout, adding in warm-ups or mobility moves, or targeting different muscle groups with extra focus, Olivia says.

But sometimes, less is more—especially if you’re working out at high intensity, focusing on proper form, and juggling a busy schedule. Plus? “A focused, high-intensity 30-minute workout can be more effective than a low-effort, unfocused 2-hour session,” Olivia says. How’s that for good news?

🙅‍♀️Feeling “pumped” post-workout is good. 

Muscle pump, the temporary increase in size and fullness from increased blood flow after a workout, isn’t the only sign of progress, says Olivia. Because true long-term muscle gains come from progressive overload (i.e., lifting heavier), strength improvements, and proper recovery, a short-term muscle pump isn’t necessarily a sign you had a “good” workout. Aka, one that will set you up to accomplish your goals. 

Signs You Actually Got a Good Workout! 

Now that we know what to ignore—here’s what to pay attention to when measuring your workout’s success. 

1. Controlled muscle fatigue in the targeted areas. Feel that? Good!
   
   
2. Maintaining good form…even as you push close to failure. Because challenges are awesome, but injuries are not.
   
   
3. Progressive overload, doing more reps, or refining your technique. These incremental changes are everything.
   
4. Hitting your planned reps and sets with solid engagement. Perfect form? That’s the way to do it.
   
5. Achieving personal bests! Where you start can dictate where you’re going and how it feels to get there. Achieving just one pushup can feel as great as running a marathon if you recognize and respect your journey.
   
6. You feel tired but not completely drained. Isn’t walking out of a workout with a clear head and endorphin-fueled mood boost… everyone’s goal?
   
7. Progress! Over time, you notice strength gains, changes in your body, and better overall fitness; you realize consistency and recovery are the secret weapons for turning good sessions into great results.

A Word About “Okay” Workouts

Fitness, we’re sorry to tell you, isn’t about any one workout—it’s about the hundreds that accumulate over time to create gradual improvements. On days when all you’ve accomplished is showing up, keep this in mind and be kind to yourself. “Not every workout has to be amazing for you to make progress,” Olivia confirms. “’Okay’ workouts still count!” 

The Bottom Line

Instead of focusing on whether you killed during your last workout, repeat after us: Some workouts will be great, some will be average, and some will suck. As long as there is balance between them all, you’ll still see results!