Working Out Shouldn’t Hurt & Your Diet Shouldn’t be Miserable


How you eat and move your body should make you feel good about yourself and make your life better. Fitness should not cause pain, and your diet shouldn’t rule your life.

Seriously, what the hell is going on?

It seems like more than ever I hear people talk about how “brutally sore they are” and how “everything hurts.”

Despite causing pain, people continue to perform workouts that hurt. Hell, some people are treating pain like it’s a badge of honor (It almost killed me and it hurts to walk, but I did it!).

I can’t believe this actually needs to be said: your workouts should not hurt. They should not cause you pain. If you’re constantly in pain from your workouts, something is wrong and needs to be addressed immediately.

I’ve had this same conversation with several men over the years (especially when I worked in a commercial gym).

“Damn my shoulder is killing me. Every time I bench press it gets worse. Any ideas what I should do?”

“Since you asked: first, you need to stop performing the barbell bench press. Second –.”


“Excuse me?”

“No. I’m not going to stop benching.”

“Well then. There’s nothing else I can really say, other than to enjoy your future rotator cuff surgery.”

In this example, the problem is somewhat easy to solve. Replace an exercise that causes pain (bench press) with a similar movement that can be done pain-free (for many, in this example, that would be a dumbbell bench press variation or even a barbell bench press at a low incline). Combine that exercise swap with an increase in upper back work (e.g., face pulls, rows, band pull-aparts, etc) and those sore shoulders may start to feel a lot better; I’ve seen it work numerous times.

Click here to read the rest of Nia’s article.

**This article was written by Nia Shanks, and is published on her blog “Lift Like a Girl.” Nia Shanks is a writer and coach, and leader of the Lift Like a Girl revolution. She helps women discover and reach their potential through an empowering approach to health, fitness, and life.

Sign up for our free 5 day mini course