Don't Re-Rack Your Weights Just Yet

If you’ve ever felt a twinge during a lift and thought, “Well, I guess I’m done,”— you’re not alone. But pain doesn’t always mean you need to stop training altogether. In fact, the smart move is often not quitting, but adjusting. Here’s how to train around pain safely and effectively.

Pain ≠ Stop Everything

Pain is a signal, not a sentence. If you feel discomfort during a lift, that doesn’t always mean you need to abandon your workout or goals.

Your body might simply be asking for:

• A different setup

• A lighter load

• A tweak in technique

Training through sharp or worsening pain? That’s a red flag. But training around pain with intention? That’s smart progress.

Modify, Don’t Eliminate

Let’s shift the mindset from “I can’t do this” to “How can I do this?” Often, just a simple modification is all it takes. 

Try adjusting:

• Range of motion (e.g., half squats instead of full)

• Tempo (slow and controlled to reduce stress)

• Load (decrease intensity without sacrificing form)

• Grip or position (e.g., neutral grip on presses)

• Frequency (less often while symptoms subside)

  
  

These tweaks allow you to keep training while respecting your body’s current needs.

Case Example: Shoulder Pain During Bench Press

Struggling with shoulder pain during flat bench? Don’t ditch pressing altogether. Instead, try:

• Switching to dumbbells for more joint freedom

• Using a neutral grip to reduce shoulder strain

• Performing a floor press or incline bench

• Adding a pause at the bottom of the lift to avoid bouncing or compensation

  
  

Pain-free variations = continued strength progress.

Pain is Feedback, Not Failure

Think of pain as your body’s check engine light—it’s giving you useful feedback. Ignoring it can lead to breakdowns. Listening to it? That’s how you stay strong and resilient.

Let’s Work Together

Pain that sticks around isn’t something to “push through.”

We’re here to help you:

• Assess your movement patterns

• Identify stressors or imbalances

• Build a sustainable training plan that aligns with your goals AND current limitations

  
  

Movement is medicine—but only when it’s the right movement. Whether you’re dealing with nagging discomfort or sudden pain, we’re here to help you move better, not less. Let’s keep you in the gym—stronger, smarter, and pain-free.