Muscle soreness is mainly caused by excessive exercise intensity, which is related to the time of exercise. Whether you can lose weight depends mainly on the amount of exercise. Running, swimming and other whole-body exercises may not make your muscles ache, but the total amount of exercise is relatively large. A single muscle exercise, such as pushing, will make your muscles ache, but the total amount of exercise is very small. If you want to lose weight, you'd better choose full-body exercise with high calorie consumption.