“No pain, no gain” is one of the most common fitness myths, and it keeps a lot of people injured.
Normal: effort and mild stiffness
A good workout should feel challenging. Your muscles may feel tired, and you might be a bit stiff for a day or two afterwards, especially when you start something new.
Not normal: sharp or lingering pain
Sharp, sudden or stabbing pain, pain that changes how you move, or pain that keeps getting worse is your body telling you to stop. Pushing through it can turn a small problem into a bigger one.
The right amount
The best programme pushes you safely, at your level, and progresses as you get stronger. If something hurts, get it assessed rather than guessing.
This is general information and not a substitute for a personal assessment. If you have pain or a health condition, speak to a health professional before starting a new exercise programme.