You’re in the middle of your workout, feeling great… and then something feels off.
Your shoulder. A strange pinch in your side. A movement that suddenly doesn’t feel right.
You’ve now hit a moment we all dread:
“Should I push through it… or stop?”
As a coach—and someone who’s ignored these signals too often—I can tell you: how you respond in this moment makes all the difference. Do you push blindly and risk injury, or make a smart adjustment and keep moving forward? Let’s talk about how to do the latter.
1. Don’t Ignore Pain
Strength training can be tough—that’s normal. But pain is different. If discomfort worsens as you increase intensity or weight, it’s a sign to stop immediately and reassess.
2. Reevaluate Your Warm-Up
If you’re feeling small “off” sensations during your workout, ensure your warm-up includes these elements:
- General light activity (3-5 minutes to raise your heart rate).
- 1 to 3 warm-up sets for your main strength exercise, gradually increasing weight. (Check out our free Guide to Warming Up for specifics!).
Skipping or rushing your warm-up can lead to tightness or discomfort—your body’s way of saying, “I’m not ready yet.”
3. Check Your Technique
Record yourself or have someone observe your form. Discomfort often stems from subtle breakdowns in technique, especially as you fatigue or increase weight. Check out our Guide to Strength Training Lifts for proper form on squats, deadlifts, and presses!
4. Try These Quick Adjustments
If your warm-up was solid and your form looks good, try these tweaks:
- Reduce the weight—does it ease the discomfort?
- Adjust the angle—change your grip, stance, or cable settings.
- Modify the tempo or range—shorten the movement or slow it down.
If none of these work, it’s time for a strategic swap.
5. Strategically Swap Movements
If discomfort persists, consider these alternatives:
- Choose a similar but different movement → Bench press bothering your shoulder? Try dumbbell presses or push-ups.
- Target the same muscle group with a different exercise → Lat pulldown not working? Switch to rows.
- Focus on a different muscle group entirely → Upper body not cooperating? Shift to legs or core for the day.
In short: Don’t force it. Find a smart alternative. And if nothing feels right, it might be time to rest and recover.
6. Reevaluate the Next Day
Once things calm down, test the area with:
- Controlled joint circles or range-of-motion exercises.
- Light corrective movements (band work, activation exercises).
- Careful reintroduction of low-to-no-load movements.
This isn’t about “fixing” the issue immediately. It’s about gathering feedback and giving your body time to adapt.
Real-Life Example: Meet Vaughn
Let me tell you about one of my long-term clients, Vaughn. He’s one of the most dedicated and strongest people I know. But what stood out to me over the years was his ability to listen to his body.
If something felt off during a workout, he’d:
- Test his warm-up.
- Adjust the weight.
- Reevaluate how he felt.
And if it still didn’t feel right? He’d say, “You know what? I’ll call it today and come back tomorrow.” And he always did.
This self-awareness allowed Vaughn to stay injury-free, consistent, and strong. He taught me that knowing when to pull back is just as important as knowing when to push.
Final Thought
One of the best things you can do for long-term fitness is to learn to listen to your body—without panicking. Not every twinge is an injury, but every one deserves attention. If you’re ever unsure about what to do, I’m here to help!
– Coach Matt
