should you push through pain or rest? - here’s the rule i give my clients.
First things first. We’ve come a long way since “no pain, no gain” was the norm. Pain isn’t a badge of honor, and it’s definitely not a green light to just keep pushing. You need to be smart with your workouts, especially if you’re coming back from an injury.
On the flip side, “just rest” doesn’t fix things either.
If you’re in your 30’s, 40’s or 50’s and trying to stay fit, get back to the gym, or dealing with a nagging injury, you’ve probably asked yourself this exact question:
“Is this the kind of pain I can exercise through, or am I just making it worse?”
You’re not alone. I can’t count how many times I answer this question. So here’s the simple rule that I give my clients, that helps them recover faster, train smarter, and get out of the pain loop that’s dragging them down.
THE rule:
If pain is achy and resolves within 24 hours, you’re probably ok.
If it’s sharp, stabbing, or lingers beyond 24 hours, take a step back.
Let me explain.
Achy, sore, or stiff pain that stays mild and goes away by the next day? That is often just your system adapting. That’s fine and totally normal.
Sharp, stabbing pain that makes you wince, alters your form, or makes it hard to move for days after? That’s your body saying, “Back off, we’re not quite ready for that level of work yet.”
This rule is simple, but powerful. It keeps people moving while avoiding setbacks.
why rest isn’t always the answer.
Time after time, people feel pain at the gym and stop training all together. Sound familiar?
This is the problem with that: Rest alone doesn’t fix the root issue. It might help the pain go away temporarily, but it doesn’t rebuild strength, control, or confidence. In fact, it usually does the opposite.
That’s why I say:
Don’t ignore pain.
Don’t fear pain.
Learn from it. Adjust your approach. And keep moving, smartly.
So what should you do instead?
Here’s how I help clients train through pain without making things worse.
Find what your body can tolerate: This means determining which movement, load, and range of motion feels good (or at least tolerable), and doesn’t make symptoms spike.
Adjust, don’t avoid: If squats hurt, we change the depth or stance. If overhead press hurts, maybe we go to a landmine press.
Monitor how your body feels the next day: Did symptoms stay the same or feel better the next day? Great! We keep building. Worse or lingering pain that just won’t go away? We adjust.
This is called graded exposure. It builds long-term resilience, not just temporary relief.
The bottom line
So…should you rest or train?
Neither. You need to move, with a strategy.
Use the 24 hour rule:
Dull, achy pain that resolves by the next day? Keep going.
Pain that lingers or stabs? Take a step back and reassess.
want a real plan to lift without pain and stop second guessing your reps?
We work with active adults who want to get back to training without feeling like they’re walking on eggshells. We offer 1-on-1 sessions in Richmond, VA that is personalized to you, with a real strategy to build your strength for life. Book a free call with our founder, Doc Allison to see how we can help you today.