You’ve heard it before: “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 often quote this motto as a way to encourage themselves to push through hard workouts. Many gym-goers believe that if you are not able to feel pain while you exercise, you are not working hard enough to be physically strong.
The belief is the following: You have to exercise until you feel pain and then through the pain to build up the endurance and toughness required to grow stronger muscles.
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.
If you disregard the pain signals that you are given, you are putting your body in danger. Pushing through the pain can have harmful consequences and even lead to an injury. So, it becomes important to learn what triggers the signal and how you should react to it.
Why do I feel pain when exercising?
When you feel pain, it means that something is wrong with your exercise. It may also be related to your posture or your fitness level. The sooner you understand where the issue comes from, the sooner you can react to it accordingly.
Pain may signal that you are exercising too much or too often, and this can cause you to get injured. This could lead to muscle strains or fractures in severe situations. Varying your workout and listening to your body can help prevent the issue.
When you feel pain when doing a movement that you should not do, it may be that you are not aligning your body correctly. If you use a round back while you are doing a bodyweight exercise, you might be creating a problem. If you use a professional personal trainer, you will eventually have the right posture. Pain can also indicate that you are not performing a movement properly, such as lifting weights with a rounded back, for example.
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. Soreness affects the whole area you’ve trained.
Some people only feel pain when they are trying to move or press certain muscles. This pain is more local and can be very sharp. It limits your range of motion and causes you to feel a lot of pressure. Sometimes pain will be associated with certain movements or pressure points in your body. When it is associated with pain, it may lead to swelling, an inflammatory reaction, or even bruising. When pain like that occurs, it is usually a sign that there is a risk of injury or that you have an injury. You should stop doing certain activities and avoid causing problems for others. You need to stop when the pain occurs.
Are you looking to improve your fitness levels, but you struggle with persistent pain? It can be helpful to reach out to your doctor to check for potential 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 in Fort Worth, TX, has a dedicated team of experts providing personal training and corrective training to help people achieve their fitness goals as painlessly as possible.
