The Truth Behind “No Pain, No Gain”
Welcome back to the fourth installment of our Weekly Program Insight, a series where we unpack the why behind your training. This week, we’re tackling a common question:
“Should I push through pain during a workout?” Or as many of us have heard before… “No Pain, No Gain?”
We’ve all heard this phrase at some point, usually during high school or college training sessions to describe the soreness and fatigue we felt during or after a tough workout. Over time, though, many of us came to believe that experiencing pain or extreme soreness is a necessary sign of a “good” workout. But let’s break down why that isn’t necessarily true.
Understanding Soreness: What's Really Going On?
Soreness after a workout is normal, especially if you’re trying something new, increasing intensity, or returning after some time off. What you’re feeling is your body responding to stress by repairing the tiny microtears in the muscle that were created during the workout. This is part of how strength and resilience are built.
However, as your body becomes more efficient, you may notice less soreness, even after an effective session. That’s a good thing! It means your muscles have laid down more tissues, are more resilient, more efficient, and recovering better.
Pain vs. Soreness: Know The Difference
Soreness is not a reliable indicator of a good workout. Instead, it should be seen as feedback and insight into how your body is responding to the training.
- Some soreness and fatigue? Normal.
- Intense pain or sharp discomfort, especially in joints. That’s a red flag.
Pain during movement (especially sharp, localized, or persistent pain) is your body’s way of saying something isn’t right. Pushing through that can lead to increased injury rates, not progress.
How Pain Travels Through The Body
Our bodies contain millions of sensory receptors called mechanoreceptors, which are responsible for helping us sense movement, pressure, and position. These receptors play a key role in helping the brain understand where we are in space and how to respond to changes in our environment.
Among these are a specific type called Type IV mechanoreceptors, better known as nociceptors. These are pain receptors that send warning signals to the brain when tissue is threatened or damaged. When nociceptors are activated, they rapidly send signals to the brain to alert us to stop the activity or move away from the source of pain.
Pain is the body’s protective mechanism, its way of telling us something is wrong. Ignoring these signals and pushing through pain, even if it seems minor, can lead to the body compensating in unhealthy ways. Over time, this can increase stress on other tissues or lead to more serious injuries, especially in the joints involved in the painful movement.
Even low levels of pain can cause the brain and body to adopt subconscious movement patterns to avoid discomfort. These patterns may go unnoticed but can contribute to long-term dysfunction or imbalances.
Bottom Line: Pain Is A Message - We Should Listen To It
Pushing through pain is never recommended. Pain is a message, listen to it. You don’t need to chase soreness or ignore pain to see results. Instead, focus on movement quality, gradual progress, and how well your body feels and functions over time.
