Injuries in the Gym: Understanding Aches, Pains, and Discomfort

Injuries in the Gym: Understanding Aches, Pains, and Discomfort

Philosophy: Easy, Correct, Enjoyable

Injuries in the gym should be rare. They’re manageable, they’re preventable, and with the right approach, they’re an opportunity to learn, not an endgame.

If you’re hitting the gym, chances are you’ve felt a bit of soreness, maybe some discomfort, or even the occasional “What was that?” moment when trying a new exercise. Especially with resistance training, you’re bound to expose your body to new angles and movements that it might not be used to. Here’s the thing, though—resistance training is actually one of the safest exercise forms out there. Statistically speaking, you’re way more likely to get hurt messing around the house than you are lifting in the gym. Look it up.

That being said, let’s get into what really matters: the difference between discomfort that’s normal and signals you’re progressing versus pain that might need attention. Because, let’s face it, if you’re never feeling a bit of soreness or something that feels slightly uncomfortable, you’re probably not pushing yourself hard enough. But there’s a line, and it’s important to know when you’re crossing it.

Let Your Body Do the Work: Avoid Over-Reliance on Gear

There’s a whole industry out there selling you creams, wraps, straps, belts—all the “support” you could need. But here’s the truth: you’re supposed to let your body adapt to the task. Too much support, too early, can weaken your body’s natural ability to handle stress. Ask yourself: Are you doing what you need to do, or are you doing what you want to do? Check in on your ego and make sure it’s in line with your goals, not your impulses. Are you keeping your form sharp? Are you using a full range of motion? Are you keeping your ego in check with weights that challenge you without compromising your form?

If you’re just chasing PRs without focusing on proper movement, tempo, and time under tension, you’re setting yourself up for trouble. Sure, muscles grow over time, but tendons and ligaments? They take even longer to adapt. Muscle, tendon, ligament—each has its own timeline, and pushing past what’s ready only leads to injury.

Don’t Ignore the Small, Nagging Stuff

Sometimes, an issue feels small—a minor tweak, a little ache. But if it’s nagging, take it seriously. Think about it: is it worse to overshoot once with a big weight or to let a tiny injury accumulate over time until it grows into something that sidelines you completely? Either way, listen to your body. I need you to turn the radio off, take less pre-workout, play less live music, scream less, and be conscientious about what you’re doing. Focus on the lift, the form, and what your body is telling you.

Embrace the Long Game

Muscle building isn’t an overnight achievement; it’s a journey, one that demands patience and respect for the process. Strength gains, stability, real physical resilience—it all takes time. Tendons and ligaments aren’t going to catch up just because your muscles do. You’ve got to respect the journey, stay disciplined, and understand that building real strength isn’t just about today’s session but about staying injury-free and strong for years.

Injuries: An Opportunity to Reframe and Regroup

When it comes to injuries, remember: there’s always something you can do. You can train a different body part, try a new movement pattern, or adjust your plan. Muscle building and adapting your body takes time. And sometimes, absolutely, you must let things heal. But even then, you’re not at a standstill.

Think of yourself as a pumpkin patch—sometimes, one pumpkin grows more because the others aren’t getting as much attention. And that’s okay. You’re not going to end up “lopsided” or permanently asymmetrical. You don’t question why a tree grows unevenly; you just see it as it is—perfectly itself. Apply that same concept to yourself. Injuries are a chance to reframe, regroup, and come back stronger. The show must go on.