Wellness

No Pain, More Gains

No Pain, More Gains

BY MIKE HARMS

I didn’t invent this saying, but I believe it to be true: “The best workout is one we’ll stick with.” Consistency is key. Our chances of staying consistent increase if our workout excites and inspires us.

Mark, one of my personal training clients, played football in high school and college. “No pain, no gain” was a mantra of his coaches. It was not particularly effective. Mark didn’t need pithy, potentially injurious motivational slogans. He played because he was passionate about the sport. His university, MIT, didn’t offer football scholarships, but he played anyway, all while earning his aerospace engineering degree.

I asked if he got any benefits from “No pain, no gain”?

“It rhymed,” Mark says.

Today, at 58, Mark is passionate about a variety of activities, like biking, kayaking, and travel. He also strength trains consistently. Our strength-training program encompasses more than muscle building. For example, a standing single-arm landmine press (shown in the photo) is a unilateral exercise, meaning it’s performed using primarily one limb (in the photo, it’s Mark’s right arm). Working one side of the body at a time addresses strength, balance, and the core. Also, with a landmine press the weight moves upward and outward, which can be safer than pressing the weight straight over head.

Listening to our body, focusing on proper form, and emphasizing consistency over intensity are sound fitness principles. But don’t just take my word for it. Meb Keflezighi won the Boston Marathon, the New York Marathon, and an Olympic medal. He’s also one of the oldest men to ever qualify for the U.S. Olympic Marathon Team.

In his book, 26 Marathons, Keflezighi offers meaningful advice for athletes of all ages: “When I’m asked the secret to my success, I often say there is no secret, but the key is consistency,” Keflezighi writes. “Always pushing as hard as you can is more likely to lead to injury or being overtrained than to peak performance. The repeated right efforts are what bring results and confidence.”

Soreness vs. Pain

A strength workout can leave us feeling stiff or sore afterwards. The cause may be Delayed Onset Muscle Soreness (DOMS), which is a natural part of strength building. DOMS is most noticeable 24–72 hours after a workout. You should give your body time to rest and recover from DOMS, however DOMS is not a reason to stop exercising. In fact, it helps your body be better prepared for future exercise.

On the other hand, if you feel sharp pain during exercise, that’s a signal to stop or back off. The cause could be poor form or excessive intensity, which could be resolved by hiring a coach. If you’re experiencing chronic pain, then I advise seeing a doctor or physical therapist to establish a treatment plan that includes exercise.

Mike Harms owns a personal training studio. He is certified in training older adults. Learn more at http://www.mhfitness.com.

 More by Mike Harms:

Most Falls are Preventable—Get Stronger for Better Balance

The Quest for Strength

Forever Heptathlon—Your 7 Forever Exercises

 

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