The old gym mantra "no pain, no gain" has been fueling workouts for ages, but is it actually accurate when it comes to achieving fitness goals? While a certain level of discomfort can be a signal of progress, it's not the only path to a healthier you. Let's explore the nuances of pain and gain in exercise.
A leading expert from the University of Bath emphasizes that "no pain, no gain" isn't a strict rule. A more accurate perspective is that experiencing some discomfort during exercise can potentially lead to greater improvements. This "pain" isn't necessarily an indication of injury; rather, it represents your body's response to exertion. That racing heart or those burning muscles are signals that you're pushing yourself. It's a stress response designed to regulate physical activity. This discomfort is a natural mechanism, because without it, we might overexert ourselves to exhaustion.
Delayed Onset Muscle Soreness (DOMS), that familiar ache that hits a day or two after a workout, also serves a purpose. It's believed to be a protective response, a signal from your body that your muscles need time to recover and rebuild.
The effectiveness of exercise and the level of discomfort experienced are both influenced by your fitness starting point. When starting out, movement can feel challenging and uncomfortable. However, as your body adapts and you become more efficient, exercise will feel easier, even as you continue to make progress.
The type of exercise also plays a role in whether you experience DOMS. New exercises or activities that involve eccentric muscle contractions, where muscles lengthen under tension (such as running downhill), are more likely to cause soreness.
Remember, you don't have to push yourself to the point of extreme pain to see results. Low-impact activities like walking or cycling can be highly effective, particularly when performed consistently over extended periods. Any movement, even if it feels easy, is significantly better than remaining sedentary. So, listen to your body, challenge yourself appropriately, and focus on consistent effort rather than agonizing pain.