We’ve all heard the overused phrase “no pain no gain” in reference to fitness and weight loss, but is there any truth to it in the world of strength training? The answer: yes. Discomfort, not excruciating pain, is a sign that your muscles have been worked appropriately and are in the process of repairing, or building. Whether you are doing a strength training routine for muscle building and definition or more for a weight loss aid, a certain level of discomfort is a good sign.When muscle is worked to the point of failure (or complete exhaustion) it will be sore. This soreness is due to muscle trauma. During strength training, or any strenuous exercise, tiny tears occur in the muscles. As your body works to repair and reinforce those tears and trauma, muscle is built and gained. Think of it as a thick layer of spackle on a crack in the wall. Our body naturally repairs these traumatized muscles and this is where we gain muscle mass.
Of course tears in the muscle will cause pain and slight discomfort. When working your muscles to the point of failure, however, or participating in a strenuous fitness program, you must be able to recognize the difference between good pain and bad pain. True “no pain, no gain”, but too much pain will not increase your results. As you design or embark on a strength training routine, you will get to know your body, what it can handle and when you have gone too far. It is important to ease into these intense routines, however, because pain can also be a sign of injury.
Injury can keep you out of a strength training routine for weeks. Knowing how much to do in order to reach muscle failure is key, rather than pushing your body past what is a healthy level of exertion. With any repetitious strength training move, you should be able to comfortably execute the move for the first several reps, but be struggling by the last. If the first few reps are exhausting, you may be pushing too hard. Taking it slow to find the balance that is right for you is vital.
“No pain, no gain” isn’t just a cute term, it’s true when it comes to exercise and strength training. The next time you wake up and feel like you were run over by a truck, or wonder if everyone notices your funny, uncomfortable gait due to a great leg routine, remember you are building muscle and while you are experiencing this discomfort, your body is getting stronger for next time.
Mar 20, 2009 @ 04:48:21
Hi all p90xr’s, I am 4 days in now and am blown away with it’s intensity. This an awesome program and I am loving it. I reluctantly took some anti-inflammatory pills this afternoon as my arms and chest are hurting BIG TIME. Was this a good idea or do I need to MAN UP and work through it? I Just don’t want to do any damage if you know what I mean.
Mar 24, 2009 @ 15:17:03
Hello Jason,
No need to Man Up here Jason. Everyone who has tried P90X knows what your talking about and might have considered the same thing to reduce the pain. What we suggest is trying P90X Peak Recovery Formula. It has the nutrients and proteins necessary to help rebuild those muscles faster with less pain. Have one after every workout and your muscles will recover in a fraction of the time and less time means less pain.
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
On the brighter side… The pain means it’s working. Congratulations!
-Nate