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Can Body Training Be Pain-Free?

Can Body Training Be Pain-Free?

A friend and I had a discussion some years ago. We were complete beginners to strength training. He had started to develop some wrist pain after his workouts and asked me if joint-pain is just a necessary part of getting in shape. I agreed, as I suffered from shoulder pain myself. I then proceeded to tell him, that having pain in your joints is simply a toll, that every person needs to face when getting the body they want. I’ve never been so wrong in all my life.

    Some years fast forward and I’m completely pain free. I didn’t achieve this state by following a crazy and new workout schedule. I achieved this state by simply following the basics that I will lay out to you in the following article.

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    The Fundamentals to Stay Pain-Free

    Removing pain from your workouts is not rocket-science. But if you’ve never been to a gym all of these 3 rules might be completely new for you. Remember to keep your workout as simple as possible. Ask for a coach to take a look at your workouts so you’re being aware of blind spots. The 3 rules to staying pain-free are as following:

    1. Move Often

    A good friend of mine, Daniel, is a passionate long-distance runner. He plans to run 60 consecutive miles this year. He told me that his joints have never felt better since he started running on a regular basis. Daniel is not an isolated case. Remember that your joints need movement to function properly.

    The saying ‘Use it or lose it!’ holds true for most parts of your body. The human organism has evolved to save energy over time. We’re basically survival machines. Survival machines can’t waste energy on things, that give no value to them in return.

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    Your joints, muscles, ligaments and bones are all made to facilitate movement. Your joints get nutrients and deposit waste with the help of the synovial fluid. But here’s the catch: Synovial fluid only gets secreted by mechanical stresses, aka: movement. While high stresses on your cartilage may decline your joint health too, lack of physical activity is a big factor in the formation of joint pain.

      2. Have The Correct Form

      Crossfit has risen in popularity over the past few years. While one of the biggest strengths of Crossfit is their fun workouts – I’ve tried them some time ago – there’s nonetheless a high chance for injury. Crossfit exhausts you and forces you to push beyond your limits. While pushing your limits, you often neglect having a proper form.

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      Having good form is crucial when it comes to keeping you injury free. A small error in your training style can accumulate over the long-run, leading to stress injuries. A small bending of your wrist when doing the bench press or a slightly rounded spine while deadlifting may accumulate and leave you with great pain. Focus on the details in your form.

        3. Train Your Whole Body

        I manage a fitness center for a big chain in Switzerland. Recently a new client asked me for more chest exercises. He’s already doing 5 exercises for his chest only. His workout plan consists of training his biceps, abs and chest. His plan is not balanced, and therefore will lead to injuries.

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        A better way to structure your workout plan is to train your whole body. Your body is a system and your muscles are connected with each other. A dominant chest with neglected back muscles will lead to a slouched posture. Dominant hamstrings with underdeveloped quads will lead to knee problems.

        If you’re a beginner, I suggest you to train your whole body in every workout. You can still implement 2-3 extra exercises for specific body parts that you specifically want to focus on. This is more than enough for you to get a great training stimulus. Arnold Schwarzenegger trained for years with a full body workout.

        Training doesn’t need to hurt your joints

        Training in the gym is healthy for your whole body, including your joints. Keep training pain-free by focusing on these 3 rules that will keep your joints healthy for years to come.

        Remember to move often, move well and train your whole body. Don’t hesitate to get help from a professional or ask a competent friend. Your body is worth it, trust me.

        More by this author

        Florian Wüest

        Qualified and experienced fitness trainer and online coach.

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        Last Updated on March 24, 2021

        8 Smart Home Gadgets You Need in Your House

        8 Smart Home Gadgets You Need in Your House

        We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

        On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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        Take a look at some of the most popular “smart gadgets” on the market:

        1. Smart Door Locks

        A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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        2. Smart Kitchen Tools

        Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

        3. Mini Home Speaker Play:1

        If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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        4. Wi-Fi Security Cameras

        These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

        5. Nest Thermostat

        This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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        6. Smart Lighting

        Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

        7. Google Chromecast Ultra

        Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

        8. Canary

        This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

        Featured photo credit: Karolina via kaboompics.com

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