Prioritize Your Body’s Signals Over “No Pain, No Gain” Mentality

Sprinter and track cyclist Joshua Hartman, part of the U.S. Olympic Team, shares his cautionary tale of ignoring his body’s signals during a weightlifting session, leading to a back injury that jeopardized his training and competition prospects. While elite athletes often balance pushing their limits with listening to their bodies, the broader lesson applies to everyone: ignoring pain can result in complications.

Understanding your body’s signals doesn’t mean halting exercises at the first hint of discomfort or avoiding pushing your limits. Instead, it involves heightened awareness during workouts and a willingness to adjust plans based on your body’s responses.

Distinguishing between healthy discomfort and problematic pain is crucial, according to Dr. Jordan Metzl, a sports medicine physician. Healthy discomfort is expected during challenging exercises, but if it alters your movement mechanics, it’s time to pause or seek professional advice.

To improve recognition of changes in form, incorporate “body scans” into workouts, suggests psychologist Sean McCann. Pay attention to muscle soreness (normal) versus joint pain (a potential issue), helping you make informed decisions about continuing or modifying your routine.

Mindfulness is another valuable tool. Diana Winston, from the U.C.L.A. Mindful Awareness Research Center, recommends the STOP approach: Stop, Take a breath, Observe, and Proceed. Rather than distracting yourself from discomfort, this method encourages you to observe sensations, differentiating between normal muscle fatigue and worrisome pain.

Dr. Samuel Galloway emphasizes the importance of recovery, stating that it’s nearly as crucial as the exercise itself. Listening to your body includes recognizing when to allow for rest days, staying hydrated, eating healthily, and ensuring quality sleep.

Joshua Hartman’s experience underscores the significance of promptly addressing concerns and seeking feedback when needed. His recovery involved a week of complete rest and three months of rehabilitation exercises, allowing him to qualify for the Pan American Games and achieve a personal best.

The takeaway: While pushing boundaries is valuable, ignoring your body’s signals can have consequences. Prioritizing your body’s well-being over a “no pain, no gain” mentality is key to sustaining a healthy and effective workout routine.