Pain + Weightlifting?! Here’s How to Keep training Without Panic
Let’s be real: If you’re training hard, pain is part of the game sometimes.
Whether it’s that niggle in your shoulder that flares up when you clean, the sore wrist that keeps talking to you on your jerks, or the classic "what the heck is that?" moment in the middle of your squats—pain is going to show up at some point. And when it does, the last thing you want to hear is that you need to stop lifting and rest for weeks.
If you’ve been around MWBC for a while, you’ll know we don’t hit the pause button every time pain shows up. As someone who’s lived through my fair share of injuries and been given some truly bad advice (a story for another time—let's just say “you’ll never squat again” is something I’ve heard), I’m here to tell you: pain doesn’t mean “STOP.” It means it’s time to train smarter.
At MWBC, we’re all about getting you through those tricky moments with practical strategies that allow you to keep lifting, moving, and making progress, SAFELY.
1. Movement Is Your Friend: Keep Going, Just Smarter
One of the biggest myths in training is that pain means you need to stop everything. False. Movement, when done the right way, actually helps recovery. Of course, that doesn’t mean you should ignore pain or push through it like a hero—but it does mean there’s always a plan B. You can reduce your range of motion, decrease the load, or switch to a variation that doesn’t trigger that pain. Stopping completely? That’s not progress. Let your coach know about your pain so they can help you adapt and keep the momentum going.
2. Communicate with Your Coach: The Key to Effective Recovery
Pain doesn’t just show up randomly. It usually has a story. The more information you provide to your coach, the faster we can identify what’s going on and figure out the best solution.
Take note of the following:
When does it hurt?
What movements or positions trigger it?
Any patterns—certain times of day, certain movements?
What makes it better or worse?
The more details you provide, the easier it is for us to give you a strategy to move forward. Don’t rely on guesswork—use data to find a solution.
3. Your Recovery Outside of the Gym Matters Too
Sometimes, pain isn’t just about what’s happening in the gym. If your recovery outside of training isn’t on point, it will directly affect your progress. Ask yourself:
Are you getting enough sleep? (Hint: If you’re living on 5 hours a night, that could be your culprit.)
Is your nutrition supporting your training? Under-eating is a fast track to setbacks.
How’s your training load? Are you spiking intensity too high without proper recovery?
Feeling stressed? Stress impacts your body’s recovery and performance, too.
Pain can stem from more than just the physical load in the gym—it’s a holistic picture.
4. Know What Kind of Pain You’re Dealing With
Not all pain is created equal. There’s a world of difference between a sudden sharp pain (think “oh no, not again”) versus a slow, creeping ache. Quick, sharp pains may need a more immediate response, like a deload or adjusting your form. Slow burners are usually a sign of overuse, and we might need to make small modifications to prevent further issues.
The more you can distinguish between different types of pain, the easier it is for us to decide whether we need to take action or just scale things back.
5. Pain ≠ Injury: Don’t Freak Out
Here’s the bottom line: just because something hurts doesn’t mean you’ve done any permanent damage. Some of the best athletes experience pain without ever showing it on an MRI. Pain is feedback, and we can use that feedback to make smart, informed decisions about your training. We won’t let you push through pain that could be a sign of real injury, but we also won’t throw in the towel just because something feels off.
Remember: Pain is just a signal, not a stop sign.
At MWBC, we’re committed to helping you train smarter, not just harder. Our coaches are here to guide you through every challenge and keep you on track, no matter what comes up. Whether it’s a small niggle or something bigger, there’s always a way forward. We don’t let pain stop us—and it shouldn’t stop you either.
So next time you feel something weird? Don't panic. Let’s talk about it and keep you lifting smarter, not less. We’ve got your back every step of the way.
If pain is messing with your lifts and you want some support from an health professional & coach who works with strength athletes chat with Caity (The Barbell Osteo) and get a personalised plan to keep you training smarter, longer, and stronger.
