MORE strength means LESS pain!

Welcome to this week’s newsletter…

Today we are going to dispel a myth about resistance training regarding pain management.

Because here’s the truth.

Getting stronger is actually one of the most effective longterm strategies for reducing pain.

I have experienced this personally and with clients MANY times.

When my low back pain was at its worst, it was exercise that brought me to the other side.

And whilst I openly admit that resistance training has been the cause of some injuries in the past, it was always due to the following:

• Lifting heavier than I should have been (for long periods of time).

• Pushing exercises that didn’t work for me (bench pressing in my case).

• Going to failure too often.

• Not focusing enough on balance and other necessary muscle groups.

• Training too often and not focusing on recovery.

• NOT taking rest weeks or strategic de-loads (especially during stressful periods).

So the issue was never resistance training itself, it was HOW I was using it.

And this is something that can be all too common in my experience.

So even though it can sound counterintuitive, resistance training done properly makes your body more resilient to pain.

Why does pain start?

It’s not always a single injury.

Often it’s an accumulation of stress, wear and tear, inactivity and a loss of strength and muscle mass.

This can be made worse when you’re not used as young as you used to be…

You’re more susceptible when you don’t have a muscular system that supports your body the way it used to.

Be wary of the “rest more” and “take it easy” approach too, as this often leads to:

• More stiffness

• More weakness

• More pain

What your body often needs is the opposite: movement, strength, and stability.

Just do it safely, avoid anything aggravating and listen to your body.

“What got you here won’t likely get you there” as the saying goes.

How can resistance training reduce pain?

1. Stronger muscles reduces the load on your joints:

Weaker muscles mean your joints (especially knees, hips, and spine) have to absorb more force. Which can often contribute to pain.

Strong muscles act like shock absorbers, protecting your joints, ligaments and connective tissues.

2. Balance and posture:

Resistance training reduces muscle imbalances when it is done properly and you know what you need to work on.

It SUPPORTS your posture and alignment, making you less prone to any movement patterns that can lead to pain.

3. Improved blood flow:

Movement and exercise improves circulation, bringing nutrients and oxygen to the muscles, spinal discs, and your joints.

4. Stronger trunk, spine and hip muscles are protective:

This can also be seen as the “core” which includes your abs, back, glutes, and hips musculature.

When these muscles are strong your overall movement quality, balance and stability will be better and more supportive.

5. Confidence in your body and how you move:

A significant part of pain is actually fear and uncertainty.

When you feel strong and supported, you’ll move with more confidence.

This can reduce your brain’s sensitivity to pain and increase your quality of life overall.

Remember DOSE matters!

Resistance training and exercise should not be abused when experiencing pain or overcoming an injury.

Use it as a tool to “nourish” the body giving it what it needs…

Without overtraining and going overboard with it.

Although all of our situations are different, here’s some general guidelines:

• Keep training volume on the lower side: 1-2 sets per exercise and shorter sessions (30-45 mins).

• Keep training frequency lower: 1-2 sessions per week is ample.

• Don’t train to failure and leave 1-2 reps in reserve.

• Prioritise recovery and manage overall stress.

• Avoid anything that aggravates the pain.

• Address muscle imbalances and weak points!

To wrap up…

Increasing or maintaining a strong muscular system is the key to pain management and longevity.

It often just requires a different approach and a change in how you approach resistance training.

Especially if you are over 40, have existing injuries or pain issues you want to get rid of.

If you would like to know more about working with me and have any follow up questions on the above.

Reach out to me on LinkedIn, OR email me personally at [email protected].

An assessment is the best way to plan the most effective AND safe training program for you moving forwards.

For now thanks for reading today, and stay tuned for the next edition of Train For Life next Saturday!

Daryl