We’re going to look at one of the biggest myths of the gym

by | Jul 28, 2022 | Blog

Welcome to Straight Up-Chiro Chat.

Our focus for the last few newsletters has been building our Summer bodies in Winter. Today, we’re going to look at one of the biggest myths about the gym. ‘No pain, no gain.’ You’ve probably seen signs up at the gym declaiming these so-called ‘words of wisdom’ or splattered across sweaty T-shirts.

The phrase, ‘no pain, no gain’, is reminiscent of other similar phrases, such as, ‘no guts, no glory’, or even ‘no cross, no crown’. Now, while there are circumstances when pushing through difficult times is an excellent idea, and one that is necessary if success is to be achieved, using this as a motivation at the gym is not one of those times!

Yes. there are going to be times when working out is hard, but…you should also be listening to your body. 

Today we’re talking about….

The Myth of No Pain, No Gain …. and why you should listen to your body

It’s vital to know your body and its limits to prevent serious and possibly life-long injuries. Paying attention to your body will help you know what exercises have worked well for you in the past. It will also be able to guide you as to which exercises may not work so well. There could be a number of different reasons for that. You may not be flexible enough, fit enough, or strong enough at the moment and may need to build up to doing that stretch, run that marathon, or lift that weight.

Knowing how your body responds during a standard workout, as well as its recovery time is an excellent base to start from. It’s essential if you are to stay on top of injury-less exercise routines. Courage is working out even when you don’t feel like it. Wisdom is knowing what not to do and when to stop.

If working out is hard, and it shouldn’t be easy, how do you know if you’re doing too much, or doing the wrong thing?

Instead of using how sore you are after a workout as either an indication of ‘a good workout’ or ‘how hard you actually worked, rather use a business measuring system:

Test and Measure

  • Start a training journal. In this journal, you can record your goals, your wins, and even your thoughts, concerns, and motivations about the process.
  • Set a goal. Let’s say running the Comrades Marathon. Write this goal down in a journal.
  • Research the best way to reach this goal. Many other people started from scratch and worked to reach the same goal as you. Read articles or books to discover as much as you can. Find out what their exercise routine was that helped them reach that goal. Pay particular attention to what worked and what didn’t. Factor in their age and fitness level at the start of their journey to marathon fitness.
  • In the meantime, start with something small to build your motivation. Begin with daily walks, gentle stretches, and gentle resistance training exercises.
  • Begin to action the plan. Each day record in your journal which exercises you did, how many reps and distance or weight done or carried. Also, record how you felt. It’s important to build fitness, muscle, endurance, and momentum. Don’t assume it will happen all at once.

Things to look out for:

  • Are you more fatigued than you should be, or than you feel comfortable with? It may be time to have a professional assess whether you’re doing the exercise correctly, are you doing too much at one time, or have you leaped ahead to an exercise you’re not ready for yet?
  • Warning signs to look for that can indicate you have reached your limit or have in fact gone too far beyond it are shaking muscles, nausea, or becoming lightheaded during your workout.
  • Sudden sharp pain in your muscles, joints, or your chest. Stop immediately as you could be at the point of causing an injury, or worse. An injury will delay you from reaching your goal. If you are going to take the time to exercise and reach that goal, you may as well make sure you are doing it correctly.

Sometimes, knowing what to do, is knowing when to stop.

Bill Crawford

So, how can Chiropractic Care help?

Exercising with an incorrectly aligned spine could cause a greater injury. Before you begin any exercise routine, make an appointment with a chiropractor. Go over each exercise as well as your ultimate goal with them. Their advice is invaluable. They will make also ensure your spine is ready to carry you through the exercises towards your ultimate goal.

Call us today and book your appointment or to book online!

Yours in health,
Dr. Monica and Helen

Get in touch

We service the greater part of Northern and Western Johannesburg; areas include Randpark Ridge, Northcliff, Fairlands, Cresta, Weltevreden Park, Honeydew, North Riding, Sundowner, Eagle Canyon, Little Falls and Radiokop to name but a few.

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Anacare Wellness Centre
226 Dale Lace Avenue
(entrance in Rooihout Ave)
Randpark Ridge, Randburg
Republic of South Africa


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