When it comes to exercise and pain, it can be a touchy subject. First and foremost, if the pain is excruciating and acute, go see a healthcare professional (doctor, orthopedist, physical therapist, etc.) in order to make sure everything is ok. You may need a specific treatment plan in order to get everything up to speed. Once you get the all clear, you can start with an exercise regimen. But what should you do?
My philosophy is to work on the pieces that affect the whole. If we can get each joint functioning optimally, meaning the muscles and other tissues around it strong, then you should be able to do any physical activity, exercise, sport, etc. without any reservation or discomfort/pain. This is where the slogan ‘Build a Better Body’ originated. And the cool thing? It works, and works well.
Let’s take a look at what some of my clients were experiencing prior to working with me:
Prior to starting in June of this year, I hadn't exercised seriously in quite some time and I realized I needed some professional help to both motivate me and to address a couple physical issues. My main goals were to build strength while avoiding (and hopefully improving) joint pain and to lose weight.
I started training with Ryan in March of 2018 because I was not happy with the progress of just working out by myself and was tired of having achy muscles. My main areas of focus were to lose weight and to build strength to get rid of pain.
My main goals that I wanted to accomplish were weight loss and increasing my strength and flexibility. Prior to beginning training I had a few physical ailments (bursitis, shoulder pain)
My goals were to strengthen specific muscles and have a customized regimen that worked for my body, relieving any pain or exhaustion that used to come with my old workouts.
Now let’s fast forward and look at some of these results where if you build the pieces, you start to feel better, stronger, and have less pain (oh and start to notice the weight decrease as well, but that’s for a different topic):
Since starting, I have improved my strength, seen significant weight loss, decreased joint pain (shoulder and low back).
Since beginning the process back in March, I am now stronger and have the skills to continue to build my body into the shape I want. Ryan was able to understand my aches and pains and guide my workouts to help build strength in those areas.
Since I’ve started training with Ryan I have accomplished a lot including increasing my strength, improving my body awareness and coordination, and decreasing my body fat percentage.
Ryan was able to help me accomplish my goals by first educating me on effective training, showed me the proper technique and form on using various strength training equipment, and more importantly motivated me by using data to quantify his training plans.
In the past year, the results have been excellent and I have had improved results (increased strength and added muscle mass/definition), decreased pain, higher energy levels and reduced fatigue.
And these are just a few of the many results that my clients have seen. One piece of feedback that I get pretty regularly, once they are starting to feel better and move better, is that they start to notice the effects in everyday life….the ‘little’ things.
Ryan is a wizard. I feel I’m progressively achieving my goals
Increased strength - being able to do things easier - picking up salt from Home Depot and new battery (60lbs)
Increased mobility (everything is easier) - walking up and down stairs
I've felt much better (more energy).
Decreased tightness in the hips; conscious of making that feel better; Decreased waist size
Legs getting stronger; More endurance and stamina; More sustained energy (not as many afternoon lulls)
Pretty awesome stuff! It just goes to show how much of an effect exercise, specifically resistance training, can have on your body, which will then carry over to your quality of life and so many other aspects.
When starting a strength training regimen, make sure to follow these guidelines to ensure safety (and more than like the feel good benefits of exercise):
Make sure your form and position are correct; pay attention to how your joints are moving and never go to a position of discomfort
As you’re executing the exercise, don’t just move the weight; think about the muscles doing the work and ‘feel the squeeze’ as you move. This is a lot more effective for a lot of goals.
If you’re just starting out, never go to complete fatigue or exhaustion (you’re body has to adapt first). Stop just before that happens; meaning you should feel like you could do ~3-4 more reps.
Never push through pain. If it hurts STOP immediately. You should probably get the issue checked out. Exercise is meant to feel good! (Now there is a difference between muscle fatigue and pain; the muscles getting tired is normal and may be uncomfortable initially, but that is ok; if it is a sharp, shooting, localized issue, that is not normal and should get evaluated)
**Also, keep in mind that you have to be doing the right amount or else it could have an adverse effect.**
Doing too much can potentially lead to greater issues than what you started with. As a general rule of thumb, pay attention to how you’re feeling, before, during and after your exercise to help determine how much you should be doing:
If you’re super sore, exhausted, a feel awful after your exercise session, then you’re probably doing too much
If you have more energy, feel great, no aches or pains, feel empowered and invigorated, then you’re probably doing the right amount
So, there you have it. Some great success stories of clients doing exercise that is appropriate for them and their bodies, and reaping the benefits and results. My question to you...are you ready to do the same?
Want to get started on the right path? Have aches, pains, fatigue, discomfort, fear of hurting yourself, lost on where to begin? Fill out the form below and you’ll be on your way to feeling better, moving better, and building a better body for the long term.