Does Strength Training Really Mean No Pain, No Gain?
Debunking the myth that more pain equals more progress
By Doc Gavin
One of the most pervasive ideas that still exists in the health and fitness sphere is the phrase “no pain, no gain.” This mantra has echoed for decades, pushing people to equate physical discomfort with progress. While it may have originally been intended to encourage effort and resilience, it has increasingly been misunderstood and lead to injury, burnout, or poor training habits.
Pain and soreness is not a reliable indicator of progress. While you might feel muscle soreness after a new or intense workout, it’s not a required sign of effectiveness. In fact, as you become more experienced in training and your muscles adapt, you’ll often feel less sore as you continue to get stronger and improve.
However, if there is pain and soreness, we have to take a look at what that is telling us. When you exercise, you are essentially breaking down your muscle and creating “micro-tears”, as well as straining other tissues in your body. The soreness and pain you feel afterwards is the inflammation and repair process for the micro damage that had occurred from training.
Pain is the body’s way of signaling to you that it is overstressed, in repair, or worse, something more critical. Sudden, sharp, or persistent pain can indicate a strain, inflammation, or even an injury. Ignoring these signals in the name of "gains" can ulitmately set you farther back and for longer than taking the time to address the issue and train wisely.
The Reality: Smart Training Includes Recovery
Effective strength training is about consistent, progressive overload, which gradually challenges your muscles in a safe and sustainable way. This can include increasing weight, volume, frequency, or intensity, but always within the bounds of good form and recovery.
Rest and recovery is one of the key elements most commonly overlooked. As mentioned earlier, training actually breaks down the muscles and stresses tissues. Real adaptations happen when the body is allowed to recover, and this occurs primarily during sleep and then on recovery days.
Listen to your body for signs. Adjust your training program as necessary including deload weeks and reduced training volumes and intensity as needed. Remember the goal is training longevity, where you are able to continue to train consistently for a long period of time instead of being sidelined by injury.
When is Pain Acceptable?
Training While Rehabbing Injury
There’s an important distinction to be made when it comes to strength training in a rehabilitation or recovery context.
If you're rehabbing an injury, some discomfort may be acceptable—even expected—as part of the healing and strengthening process.
For example, a physical therapist may guide you through movements that slightly challenge a healing joint or tendon. This discomfort is monitored and purposeful, and it’s not the same as the pain of overreaching or injury.
Acceptable rehab-related pain is usually:
dull or achy, not sharp or stabbing
subsides shortly after the session
doesn’t significantly worsen over time
accompanied by improved function or mobility
Remember any rehab should be done under the supervision of a qualified professional. They can help distinguish between a “good” discomfort and “bad” signs of re-injury.
Bottom Line
The “no pain, no gain” mentality does more harm than good. Strength training should be challenging, yes, but it should also be intelligent and sustainable.
Progress comes not from suffering, but from consistent, mindful training. And in cases where pain is part of the process, such as rehab, it needs to be measured, monitored, and purposeful. Respect your body, train smart, and remember - growth happens in recovery just as much as it does in effort.
If you’re looking to build a progressive, pain-free strength training plan, or need guidance for movement pain or injury, we can help.
