We’ve all heard it before but is it a viable strategy for success?

This a phrase we’ve all heard grunted in the gym by meatheads, by trainers, by competitors, and popularized by none other than Arnold himself. Used as means to motivate and push lifters to dig deep, go heavier, go harder, and if it hurts, to KEEP GOING!

The statement itself serves as BAD ADVICE and reinforces bad positionings and technique, potentially leading to overuse and worst of all the very last thing we want… PAIN AND INJURY!

A more accurate statement is, “No pain, MORE gain”.

Pain is one of those things that people try ignoring and push through or use as a means to NOT train entirely. Neither is an optimal solution when it comes to managing training around pain.

Here are two big mistakes people make when it comes to managing pain:

#1 – PUSH THROUGH THE PAIN

While there is no ONE EXERCISE that everyone should be doing, there are certain movement patterns that we all need to training (squat, hinge, lunge, push, pull, and carry). If an exercise is actively causing you pain, then STOP doing THAT specific exercise. Do not be married to certain exercises. You should be flexible in your selections and allow for modification if pain is involved and chose a variation of the movement pattern that does not hurt.

For example, if you are having pain with a full range Barbell Bench Press, try switching to a partial range of motion Floor Press or consider using DB instead of BB with the Single Arm DB Floor Press. 

Pain with deadlifts? Pull from an elevated surface instead of the floor or utilize a trap bar.

Cranky knees in the squat? Modify to a Box Squat instead.

There are endless options of exercise variations within each movement pattern that are at your disposal. The sooner people stop being stubborn and start listening to their body, the more pain-free training can be.

#2 – TAKING LONG PERIODS OF TIME OFF

This is NOT an ideal strategy to get out of pain. Not doing anything at all is probably your biggest mistake. I have heard it far too often,

I’m going to take the next 6 weeks off to let “X” heal.

This can actually make your pain worse. The body thrives with movement and its number one job is to survive. The body is smart and will tell you when something is not right. Instead of eliminating movement, modify it! Adjust the sets, reps, volume, ROM, intensity, etc. to accommodate your needs at that time. You can also continue training around your pain point, and the increase in blood flow and endorphins from exercise may actually help to make you feel better.

PRO TIP: If you are struggling to navigate around pain hire a fitness professional. Consider hiring a personal trainer, coach, or physical therapist and having a true expert guide you while planning out a solid plan of attack to keep you “in the game” and out of pain. The goal is always to keep training and working toward your desired outcome. If there is a will, there is a way!