"No Pain, No Gain Myth Debunked: Why Pushing Too Hard Can Hurt Your Fitness Goals"

Jan 7, 2025 by Karen Ruiz, P.T.

Happy New Year! 2025 is here, and many of us are likely setting new fitness goals. But let's ditch the outdated "no pain, no gain" mentality.

This week, I came across an article in People Magazine where Jennifer Aniston publicly disagreed with this harmful approach to exercise. As a physical therapist, I couldn't agree more.

While pushing yourself can be beneficial, the "no pain, no gain" myth can be detrimental to your exercise journey and increase your risk of injury. Here's why:

• Increased Risk of Injury: Overexerting yourself can lead to muscle strains, ligament sprains, and even more serious injuries. These injuries can then set back your fitness goals and cause significant pain and discomfort.

• Delayed Onset Muscle Soreness (DOMS): Intense exercise can lead to delayed onset muscle soreness (DOMS), making it difficult to continue your exercise routine and potentially discouraging you from working out altogether.

• Muscle Imbalances: Pushing weaker muscles too hard can lead to fatigue and overuse, while stronger muscles may compensate, creating muscle imbalances that can increase the risk of injury and limit your overall performance.

A Better Approach

Instead of focusing on pain, prioritize proper form, gradual progression, and listening to your body.

• Focus on proper form: Ensure you're performing exercises correctly to avoid strain and maximize effectiveness.

• Gradual progression: Gradually increase the intensity and duration of your workouts to allow your body to adapt.

• Listen to your body: Pay attention to any pain or discomfort and adjust your activity accordingly. Rest when needed and don't hesitate to consult with a physical therapist for guidance.

It's important to distinguish between healthy muscle fatigue and pain. Some muscle fatigue is expected during exercise, but you should never push through pain or compromise your form, safety, or balance.

Remember, exercise should be enjoyable and sustainable. By focusing on proper exercise form, gradual exercise progression, and listening to your body, you can achieve your fitness goals without the risk of injury and enjoy the many benefits of regular physical activity.

Would you like to schedule a complimentary physical therapy screening? Contact Karen Ruiz Physical Therapy at 847.920.5044

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional  for any health concerns or before making any decisions regarding your health and well-being.