You’ve probably heard it many times: “No pain, no gain”. Fitness influencers on social media are quick to promote a world where you have to work out to achieve your goals. But how hard is too hard?
You should never hear a professional athletic trainer suggest painful exercises to achieve gains. On the contrary, experts warn about the “no pain, no gain” myth.
What does “no pain, no gain” mean?
Gym-goers have been using this saying for a long time to motivate them to keep pushing through hard workouts. Essentially, many people believe that if you are not experiencing pain in your muscle, then you are not working hard enough to have physical gains.
It is believed that you should exercise until you feel pain. It is during these painful times that you will begin to build up the endurance and toughness that will allow you to exercise and become more physically fit.
But is it true?
The problem with “no pain, no gain”
Pain is a signal to your body that it is time for you to stop what you’re doing Pain is linked to many causes, but one thing is certain: The brain isn’t trying to test your toughness. Its giving you a warning signal.
When you ignore the sensation of pain, you put your body at risk. Pushing through the pain can have harmful consequences and even lead to an injury. It is necessary to know what triggers the pain signal and how you should react.
Why do I feel pain when exercising?
When you hurt while you are exercising, it means there is something wrong with what you are doing. But it could be linked to your overall fitness level at the time or even your posture. The sooner you understand where the issue comes from, the sooner you can react to it accordingly.
Pain signals that you are doing the same exercise too often. It can cause injury if you continue to do the same exercise all the time. This could lead to muscle strains or fractures in severe situations. Varying your workout and listening to your body can help prevent the issue.
Pain can also indicate that you are not performing a movement properly, such as lifting weights with a rounded back, for example. Practicing with an experienced personal trainer can ensure you master the right postures. Pain can be your indicator that your performance is improper, for example, lifting weights with a rounded back.
Even though pain may help you challenge yourself, it does not mean you must keep going if you continue to suffer pain. Pain is the way your brain is trying to tell you to stop what you are doing.
Muscle soreness vs. pain
People often think that they’re experiencing muscle soreness when in fact it is pain they are feeling. People develop sore muscles, or delayed onset muscle soreness, which is a natural response to any challenging routine. It can be uncomfortable but typically disappears after a rest period. Sore muscles affect all the muscles that you’ve worked.
On the other hand, pain is more localized and can be sharp. It can limit your range of motion. Sometimes pain will be associated with certain movements or pressure points in your body. Additionally, it can be accompanied by swelling, an inflammation response, or even bruising. This type of pain is indicative of a risk of injury or an existing injury. It is very important that you stop doing what you are doing when you feel pain.
Are you are trying to get fit, but are enduring constant pain? It may be helpful to talk to your doctor about whether you may have any injuries or weaknesses. You can also focus on learning proper postures and techniques with corrective personal training.
Want to find out more about getting fit without the pain? Future Fitness offers a team of fitness experts who can provide people with the best fitness advice and services to help them feel as comfortable as possible while they work out.