There are 21 indicators of a successful workout other than sweat and soreness.

Sweat or pain are two indicators that an exercise was successful for some individuals. But according to Christel Oerum, a qualified personal trainer and the co-founder and head coach of Diabetes Strong, they are generally meaningless when evaluating a workout's real success in terms of growing fitter or stronger.

As you workout harder, your perspiration rate does tend to rise. However, other factors like the weather, what you're wearing, and how well you're hydrated all come into play. In other words, it doesn't truly provide you with much information on the success of your exercise.

Regarding soreness, there are methods to do this without having to limp painfully down the stairs. Soreness does sometimes signal that you have worked your muscles hard enough for them to adapt and rebuild stronger. Extreme soreness may also conceal the early warning symptoms of an injury, according to Oerum, and is often unpleasant enough to cause individuals to miss their subsequent session or stop doing strength training entirely.

The repeated bout effect, which occurs when you do a certain motion again, causes less painful muscle damage, is another reason why soreness naturally decreases as you exercise more. This study of the subject was published in Exercise and Sport Science Reviews in 2017. So you are less likely to experience soreness after an activity the more proficient you get at it.

A exercise may make you sweat a lot and make you painful, but such things don't have to happen and aren't always the greatest signs of a good workout. Chasing them might sometimes work against you.

Fortunately, there are several additional, non-physical methods to gauge a successful exercise. Here are several indicators that the workout you did that day was successful, regardless of whether you're a data-driven fitness nerd or a more intuitive exerciser.

1. You feel better than you did at the beginning.

In any case, not all of the benefits of exercise are felt in your muscles. According to Leeja Carter, Ph.D., associate professor of sport and exercise psychology at Long Island University-Brooklyn, "we often overlook the mental advantages of merely exercising our bodies." "I believe it's a success if it makes you feel good—if you think, Hey, I've done something for my body and myself today and I'm simply going to live in that thankfulness.

2. Workouts you've already completed seem simpler.

Rae Reichlin, a certified personal trainer and the owner of Ladies Who Lift in Chicago, designs her strength-building programs such that customers repeat the same exercises every three to six weeks. She urges them to record their exercises, noting merely their results but also how each person felt throughout each session.

Use a 10-pound dumbbell and do three sets of 12 goblet squats. You'll notice that she says of the first week: "That was so terrible, I didn't believe I was going to get through it." However, the same pattern can seem much more bearable the next week. That's development, she claims.

Cardiovascular ideas are similar. For example, you could be able to run for 10 minutes nonstop instead of alternating periods of walking and running, like you did the week before, according to Oerum.

3. Or you managed to make them more difficult.

You are gaining strength if you pick up a 12-pound weight for the same activity rather than a 10-pound one. You could switch a lighter blue band for a heavier purple one if you're utilizing resistance bands.

A more complex movement pattern may also add to the challenge. Beverley Cheng, a trainer at Born to Sweat in Toronto, suggests using the same weight while pausing at the bottom of a squat or adding a pulse to a lunge.

You may tell you've advanced with cardio by adding an elevation to the treadmill, an uphill to an outdoor run, or resistance to your indoor riding cycle. A cycling teacher in Chicago named Kellen Townsend tells SELF that sometimes you need a little pressure to improve yourself.

4. You took better shape.

You'll know you've succeeded in your strength training goals if you can carry out each exercise with superior technique, regardless of the weights you're using.

According to Reichlin, you could realize you're utilizing less momentum and more core strength to force you through a leg raise or maintain your back flatter during a motion like a deadlift or a bent-over row. You're doing it well if you even merely feel more in control of your movement or do each rep more steadily.

And now, let's return to soreness. As your technique improves, you'll probably experience less pain in places you shouldn't, like your lower back after deadlifting or in joints like your knees rather than muscles like your glutes after squatting, says Reichlin.

5. You have better coordination.

If you're practicing difficult or brisk exercise, you'll know you're improving when you master additional steps or sequences. However, not everyone has a natural rhythm. Along with that, you'll probably experience an increase in confidence. If You Can Move founder and dance fitness teacher Keaira LaShae tells SELF, "Maybe I looked like a young chicken that was just hatched when I first began, and now I look like a stallion."

6. Your sense of empowerment goes beyond physical fitness.

This confidence may also apply to other aspects of your life, such as job, education, relationships, or any other area where you can encounter difficulties. A customer of Reichlin's just lost her mother. She believes that "inside her grieving, she's returning to the concept that five days a week, she's demonstrating she can go through something extremely awful all by herself."

When a class makes him feel good, Townsend considers it a success. "If it pushes me to take some sort of action in my life that isn't necessarily linked to working out but is tied to my general well-being," he says. That can include exercising more, getting more sleep, donning a mask to stop the coronavirus from spreading, or simply drinking more water.

7. You had a positive impact on society.

Of course, engaging in physical exercise may be combined with doing good deeds. Register for a virtual event that promotes a cause you are passionate about, such as the Workout for Water partnership between Les Mills and UNICEF, where you can ask for donations while participating in a variety of classes. TrackGirlz's Virtual Speed Series is a 200, 400, or 800-meter race where proceeds support the nonprofit's efforts to empower young girls and increase their access to sport.

According to Carter, taking a walk, jog, or bike ride around the neighborhood may also be an opportunity to pick up garbage or visit with your neighbors. She packs boxes of meals and climbs stairs to deliver them through the Hudson County Hunger Project, a collaboration between restaurants, drivers, and the local health department that she coordinates and that has fed thousands of vulnerable residents in addition to the miles she runs on her Peloton treadmill.

Seeking inspiration? Try EventBrite for local fundraising workshops, get in touch with a mutual aid organization or food bank in your area that needs volunteers to help out with heavier work, or look for a local #plogging group on social media (picking up trash on the run).

8. You covered more ground while moving.

lower down squat. a whole chin-up as opposed to a half. with your arms completely extended at the top, do push-ups. According to Oerum, these more thorough movements indicate that you are becoming stronger and more successfully working the muscles you wish to train.

9. That night, you slept better.

29 research in a 2017 evaluation of 34 trials revealed exercise improves sleep quality and quantity. The study was published in Advances in Preventive Medicine. Carter ends her workweek by arranging her exercises for the early evening. She has less temptation to stay up late reading on her laptop, which results in better sleep.

10. The appropriate muscles began to contract.

A stronger mind-muscle link, which is related to efficient targeting, is another indicator of success, according to Reichlin. Knowing which regions each exercise is meant to target is the first step towards doing so. If you're not being cued by a trainer or teacher, learn more about any movements you're not confident about. (SELF's exercises might assist you in breaking it down.)

Next, pay special attention to the muscles you feel are causing you to move. "Pretend you're doing reverse lunges. You should be able to feel it in your glutes, hamstrings, and somewhat in your quadriceps, according to Cheng. If you succeed—and particularly if a one-sided action causes identical feelings on both sides—count it as a victory. (If not, you have a fantastic objective for the next time.)

11. You continued doing it longer.

You'll find that as your strength and endurance increase, you can move for longer periods of time before becoming tired. You may be able to run for just 10 minutes at first, but you can ultimately increase that to 15, 20, and longer, according to Oerum.

The calculation for strength training is the same. According to Reichlin, "an indicator of increasing strength may be more weight, but it can also be more sets and more reps"—especially useful if you have limited access to equipment at home.

12. You feel less exhausted after.

LaShae's dancing exercises are challenging despite how positive they are: After the exercise, "your legs can be trembling," she explains. Even if you don't feel it as much as you become acclimated to the exercise, the quivering itself is a sign that you put in a lot of effort.

Once you find your rhythm, doing out regularly will actually give you more energy throughout the day rather than take it away. When Cheng takes a few days off, she claims she feels drained. But as soon as she starts exercising again, all those endorphins begin to reappear. It's a positive feedback loop, plain and simple.

13. You anticipate the next one.

Similarly, successful exercises should make you feel challenged, but not so much that you hate continuing. You want to leave feeling inspired and successful because, in LaShae's words, "you showed up, you showed out, you did your thing, and you can't wait to do another one."

Townsend uses it as one metric for how well he is doing as a teacher. According to him, you want people to reflect on their exercise the following day and say, "I want to go back and do it again."

14. You felt happier.

LaShae had postpartum depression after the birth of her second child. She had to get her body moving again in order to recover her mental stability. "I felt more like myself and more alive every day."

Although it may complement other therapies, exercise doesn't stand alone as a cure for severe illnesses like anxiety and depression, according to Michele Kerulis, Ed.D., L.C.P.C., a professor of counseling and sport psychology at Northwestern University's Family Institute. If you are overwhelmed or considering harming yourself or others, you should still seek medical attention. (How to select a therapist who is right for you is provided here.) You may also phone the Suicide Prevention Lifeline at 1-800-273-TALK (8255), text HOME to 741741, or chat at crisistextline.org if you're in a crisis.

Movement can cheer you up, even if you're only feeling a bit depressed. After a run or a session of high-intensity interval training, endorphins often experience a brief increase.

15. You made a move toward controlling a medical problem.

Of course, exercising helps those who suffer from a variety of physical diseases, from arthritis to heart problems. And although some of these benefits accrue over time, others could surface right once.

Oerum claims that even 15 minutes of exercise after a meal will immediately improve blood glucose control in patients with type 2 diabetes. Your ability to respond to insulin will improve as a result of physical exercise, which will also result in a reduction in the amount of insulin you require if you choose to take it.

16. In a chaotic moment, you made room for yourself.

People are going through severe traumas in their lives and in their communities, according to Carter. "We're living in a year, 2020, when we're overwhelmed with news, information, and painful events," she adds. "If you let yourself go there, one advantage of physical exercise is enabling you the time to be entirely removed from what's occurring in the world."

You'll probably feel lighter after working out if you can effectively shut off your mind and attain a state of flow, or even simply manage to put your phone away for a little while. Time rushes quickly during a good session, according to Townsend as well: "You're not looking at your watch," he adds. "Instead, it seems like, Is it already over? What took place so swiftly, and how?"

17. You developed a closer or newer relationship with someone.

In order to provide individuals of color, members of the gay community, and those who don't typically see themselves represented in boutique fitness a visible place, Townsend feeds on the energy of communal movement. He feels stronger ties to the other students in the studio, even in smaller courses with masks.

However, if the epidemic has taught us anything, it is that social relationships may remain even when people are not in close proximity to one another. Consider Carter and her Peloton treadmill; by enrolling in a class, she feels connected to others and works toward taking care of herself. She claims, "Virtually, I'm participating in a culture of wellness." And it feels great to be a part of that culture and community.

Additionally, these linkages do not need to occur immediately. The online courses offered by Cheng include access to a Facebook community. She observes strangers who once had nothing in common become each other's strongest supporters there. It's a major factor in their success, she claims.

18. You made someone else get up and move.

LaShae's husband helped her make videos for her most recent fitness challenge, which she claims not only strengthened their marriage but also encouraged other men to join. According to Carter, encouraging your spouse, children, or friends to exercise with you may improve your relationships and position you as a role model for a holistic, healthy lifestyle.

19. You became familiar with music.

According to studies, turning up the music might help you exercise longer and harder while using less energy. Additionally, lyrics may reinforce important social themes; Townsend has always kept this in mind while putting up playlists for his lectures.

Since going back to the studio after the epidemic, he has given special attention to songs that promote inclusion and empowerment, such Whitney Houston's "My Love Is Your Love." As he brings up the subjects of love, support, and community, he adds, "I'm purposeful with the messages that I want to get out.

20. You came at all...

Any exercise that you finished and felt good about is really effective—especially today. According to Carter, making time for exercise is a crucial commitment to one's wellbeing and self-care. When you keep your word even when you lack motivation, you affirm your own worth and value.

21....or you disregarded your body's advice.

Of course, there are days when you're not feeling well for a valid reason—you're recovering from an illness, avoiding an accident, or recovering from one—or you just need a bit more sleep than a morning run or weightlifting session. Despite the constant pushy messages you may receive on social media, there are times when skipping a workout is ideal for your overall health and wellbeing.

Strengthening your muscles, heart, lungs, and general health is the goal of exercise, according to Kerulis. However, being fair to oneself and realizing that today is just not a good day for me to go outside and move about contributes to the psychological link.