11/26/2025
Pain with exercise... what do?
For most of us who have been in the gym or done any kind of sport, the odd ache or pain is not an uncommon experience. But what happens when it crosses a threshold? How do we know whether to stick it out, scale back, or stop completely?
Here’s where a simple red, yellow, green check-in can help you move with confidence.
🚨Red light: Stop (for now). If you have sharp pain, pain that ramps up as you move, or sudden loss of strength is your body asking for a pause. That doesn’t mean you’ve failed, but gives you the opportunity to take a pause. Give it space to settle down, then reassess.
🟡Yellow light: Adjust your approach.
A low-level ache, fatigue, or pain that stays the same instead of building can be workable. Think of modifying to a smaller range, lighter load, slower pace, or a different variation. Movement is going to help your body desensitize and rebuild.
🟢Green light: Keep going!
If discomfort fades as you warm up or stays mild and steady, that’s usually a green flag. Especailly if it doesn’t worsen over time! Your body is adapting, not warning you.
Pain during exercise isn’t a simple yes or no. It’s a conversation with your body.
When you listen with honesty and give yourself the right guardrails, you stay in the game and support your recovery instead of stalling it.
You don’t have to push through everything, but you ALSO don’t have to stop at the first sign of discomfort.
You get to choose the level that keeps you progressing and protects your long-term strength.💪
