“Training through pain” is a phrase you’ll hear tossed around in gyms, sports practices, and fitness forums. For some, it’s a mindset and proof that they’re dedicated and willing to suffer for results. But not all pain is productive. Sometimes it’s your body waving a red flag asking (or even begging) you for a break.
The key is knowing the difference between normal workout discomfort and pain that’s actually doing harm. In this article, we’ll unpack the most common types of pain people experience during exercise, when it’s okay to push through, when to call it quits, and how to keep pain from showing up in the first place.
Understanding Pain: What You’re Really Feeling
Let’s be clear, discomfort isn’t always a bad thing. In fact, some forms of pain are necessary for growth, but others aren’t. Here are five common types of pain and what they usually mean:
That “Burn”!
That intense heat you feel in your muscles during tough sets? That’s lactic acid building up.
This is generally safe and even beneficial. It means your muscles are working hard and adapting.
DOMS (Delayed Onset Muscle Soreness)
That soreness that creeps in a day or two after a workout, especially a new or tough one, is DOMS.
It’s a sign your muscles are repairing and growing stronger. Just be cautious: if the soreness is severe, it might affect your form and lead to injury.
Sudden, Sharp Pain
A sudden twinge or pop mid-rep isn’t something to brush off. This could be a strain, sprain, or worse.
Stop immediately. Pushing through sharp pain often turns a minor issue into a major injury.
Joint Pain or Ongoing Aches
Persistent pain in your knees, shoulders, hips, or back is usually a sign of overuse, poor technique, or underlying inflammation.
This type of pain is not normal and shouldn’t be ignored.
Whole-Body Fatigue or Dizziness
Feeling unusually drained, weak, or lightheaded? That’s your system telling you to back off.
Causes range from poor sleep and dehydration to overtraining. Either way, it’s time to rest.
Not all discomfort means you need to stop. Some types are safe to work through as long as you’re smart about it.
Keep Going If:
You’re feeling the typical “burn” during a hard set.
You have mild to moderate DOMS, and it’s not messing with your movement.
You’re mentally tired but physically capable and pain-free.
Stop Immediately If:
You feel sharp, localized pain while moving.
You see swelling or bruising pop up.
Pain gets worse as you go, or lingers for days without improvement.
You have to shift your movement or limp to avoid discomfort.
Joint pain keeps showing up again and again.
Working out through the wrong kind of pain isn’t heroic, it’s reckless. And the consequences are not worth it.
The Risks of Training Through Pain
Here’s what can happen if you ignore those warning signs:
Stress Fractures – Especially common in runners, these small cracks in the bone can sideline you for weeks.
Muscle Strains and Tears – Often a result of poor form or loading muscles when they’re already fatigued.
Tendonitis or Bursitis – Inflammation from repetitive stress that takes forever to calm down if not addressed early.
Compensatory Injuries – When one area hurts, the rest of your body picks up the slack—usually in ways that create new problems.
Chronic Pain – Keep pushing through pain long enough and you may end up with nagging injuries that never quite heal.
How to Prevent (or Minimize) Pain While Training
Pain-free training isn’t always possible, but here’s how to reduce your chances of it becoming a problem:
Warm Up Like You Mean It Get blood flowing and prep your muscles and joints for movement. A 5-minute warm-up isn’t enough. It should be dynamic and targeted.
Prioritize Good Form Don’t just lift more, lift better. Record your sets or work with a coach to catch bad habits early.
Progress Slowly Whether it’s mileage, weights, or speed, the 10% rule is a good guide: increase volume or intensity gradually to avoid overload.
Respect Recovery Rest days aren’t a weakness they’re part of the plan. Quality sleep, hydration, and nutrition are your recovery foundation.
Switch Things Up Cross-training helps prevent overuse injuries by giving overworked areas a break.
Use Recovery Tools A foam roller, massage gun, or even a light mobility session can go a long way toward keeping you loose and limber. If you are still hurting, seek the help of a knowledgeable physical therapist to help you diagnose the issue before attempting to go it alone.
Final Thoughts
Training through pain isn’t always a red flag but it’s not always a green light either. Working out with sore muscles is often fine if you’re smart and aware of your limits. But pushing through sharp, persistent, or worsening pain? That’s when you’re gambling with your health.
So next time you’re mid-workout and something feels off, ask yourself: Is this discomfort pushing me forward or pulling me toward injury? Sometimes, the smartest, strongest move is knowing when to step back, rest, and come back stronger.
