Good Pain vs. Bad Pain in the Gym
If you’ve ever thought, “I’m worried I’ll hurt myself at the gym,” you’re not alone.
It’s one of the most common concerns I get from new clients.
The truth is — a little discomfort is a normal part of getting stronger. But pain is not something you should ignore or push through. The key is knowing the difference between two types of pain so you can train knowing you're making progress without hurting yourself.
Being able to move and lift weights with confidence knowing they're doing it really well is something we try to help all our members accomplish. And is a big reason why we start everyone off with a few personal sessions before jumping into classes.
✅ The “OKAY” kind of pain: sore muscles
Everyone knows the feeling 2 days after leg day (if it's the first time in a while) when they realize what the stair rails are for— to actually help you get up and down the stairs.
When you start strength training or try new movements, your muscles experience small amounts of stress that lead to adaptation and growth.
This might show up as:
- A burning feeling during a workout as your muscles fatigue.
- Soreness 24–48 hours later, especially in muscles you haven’t used in a while.
- A general tightness or stiffness that improves once you start moving again.
This type of pain is normal — it’s your body saying, “Hey, I’m adapting to this!”
As your body gets stronger and your movement quality improves, that soreness becomes less intense and more predictable.
What to do
Go for a walk, stretch carefully, foam rolling, cold plunge can all help but make sure too that you're eating healthy and getting lots of protein and good hydration.
🚫 The “STOP” kind of pain: joint, sharp, or lingering pain at a specific point
On the other hand, pain that’s sharp, sudden, or located in your joints (knees, shoulders, elbows, spine) is not something to push through.
Pay attention to these warning signs:
- Sharp, stabbing pain during a lift or movement.
- Joint pain that doesn’t improve with warm-up or light activity.
- Pain that worsens after each session instead of improving.
- Numbness, tingling, or radiating pain — especially in the back or down the legs/arms.
That’s your body telling you something’s off — usually a sign to stop, modify the movement, or check your movement pattern.
This kind of pain often shows up due to an underlying issue or injury from the past, lifting too heavy a load before you're ready for it, and/or loss of proper movement mechanics.
Think- improper core stability or an improper compensation to help lift the weight.
What to do
Stop the movement!
Sometimes you can keep working out with a modification, adjusting the weight, and paying closer attention to proper mechanics.
I had this happen in one of my classes last week. The client wanted to continue training so I had her perform a different lower body movement to avoid hinging and stressing her low back.
I then had her do some recovery work to decompress her spine and help release tight muscles.
Talk to your coach to see what's best.
It happens to pros and is a part of learning and growing and making fitness a part of your life. The important thing to do is recover well and get back at it.
Don't let a set-back get you out of your routine. Just modify, recover, and get back in.
💡 How to train safely and avoid injury
Here’s how we help clients at FRVR FIT move confidently without injury:
- Start with movement quality first.
Every lift or conditioning session begins with proper setup and technique. Strength comes after control. - Progress gradually.
Load, volume, and intensity all increase over time — never all at once. - Listen to your body, not your ego.
It’s okay to scale back, modify, or rest. That’s part of training smart. - Recover intentionally.
Sleep, mobility, and hydration matter just as much as the workouts themselves. - Ask your coach.
Don’t guess. We’re here to help you understand what’s normal and what’s not.
🏋️♀️ Movement Should Build You Up — Not Break You Down
Feeling your muscles work, fatigue, and adapt is a good thing.
But true fitness isn’t about pushing through pain — it’s about training in a way that keeps you moving well for life.
Happy lifting!
If pain or fear of injury has kept you from training, let’s change that. Come experience how safe, smart coaching can help you move — and feel — better than ever.
