The Classic Mantra—But What’s the Story?
If “no pain, no gain” is your gym slogan, it’s time for a rethink. According to Dr Oly Perkin from the University of Bath’s CNEM, it’s not totally false—but it’s missing context.
“Not strictly… you may make more gains if you experience a bit of pain.”
The trick is differentiating between discomfort (like heart racing or muscle burn) and harmful pain. A bit of discomfort = effort = reward. Too much = time to back off. Pushing into agony? Risking injury, burnout, or worse.
Crunching the Numbers
| Factor | Explanation |
|---|---|
| Moderate discomfort | Signals effort and promotes cardiovascular and muscle gains |
| DOMS (muscle soreness) | Protective signal: muscles need rest, not punishment |
| Harmful pain | E.g., joint stabbing—red flag for injury, not training |
| Low-impact gains | Walking/cycling for longer = solid, sustainable health wins |
| Enjoyment-factor | Happier workouts = more consistency = real results |
Recovery Pathchart: Smart Gains, Not Pain Games
| Stage | What It Means | What’s Happening Physically | Aussie Angle |
|---|---|---|---|
| Stretch / Warm-Up | Gentle movement before the grind | Activates muscles, boosts blood flow, prevents injury | “Loosen up before you lift up – or you’ll fold like a deckchair.” |
| Discomfort (Effort) | You’re breathing heavy, muscles are burning—it’s working | Lactic acid builds up, your body senses exertion | “If you’re comfy, you’re cruisin’. A little grunt is good.” |
| Adaptive Stress | Controlled challenge that pushes your limits | Micro muscle tears, cardiovascular stimulation = growth trigger | “It’s where your body goes: ‘Alright mate, we need to upgrade.’” |
| Recovery | Rest between sessions (or Netflix and naps) | Muscle repair, hormone reset, system rebuild | “Where the real magic happens—so don’t skip the kip.” |
| Progress | You’re lifting more, running longer, or feeling fitter | Increased strength, endurance, neural efficiency | “You’ve levelled up—and now you’re dangerous at trivia and squats.” |
| Repeat | Back at it again—but smarter (and hopefully with better tunes) | Reinforces adaptation, builds consistency | “Like brekkie and banter—keep it regular and you’re golden.” |
Aussie Take & Notes
- “Feel the burn” is real, but that burn is lactic acid, not agony.
- DOMS after new workouts, downhill runs—blame tension under stretch—not a rite of passage.
- Avoiding pain doesn’t mean scraps—it’s about listening to your body’s voice.
Bottom Line: Ditch the Gym Ego
“Pain” shouldn’t be your workout badge. Instead, aim for effective discomfort—the kind that signals your bod is going places, without tearing itself apart. Enjoyment, consistency, and sensible progression outperform the “no pain, no gain” torture.
