No pain, no gain. Is it really true?
Is your workout adding to your stress?
We’ve all heard it a million times: no pain, no gain.
But is it really true? Should you be working out to the point of pain? And will that help you reach your health and weight loss goals?
What you need to know is:
– Not all workouts reduce inflammation. Intensity without recovery can make your body feel worse.
– Pain isn’t progress. The body grows stronger through balance, not strain.
– Rest days should include gentle, rhythmic movement to promote circulation and recovery.
– Women experience inflammation differently than men due to hormonal changes, especially during menopause.
– The goal is to reduce stiffness and restore balance.
Don’t fall victim to common health myths.
We’ve been fed a lot of crap about exercise over the years. Some of it’s motivating, some of it is good for us and some of it works against us—especially in midlife.
Let’s clear a few of them up.
Myth #1: The more you exercise, the better
Movement is powerful. It helps regulate blood sugar, protect your heart, support your brain, and keep inflammation in check. But more isn’t always better.
When workouts are intense all the time, exercise stops being supportive and starts becoming another stressor. Instead of feeling energized, you feel depleted. Sore. Wired but tired. That’s your body telling you - your body is out of balance.
Myth #2: All inflammation is bad
Inflammation isn’t the villain. It’s how your body heals and adapts.
The problem starts when that signal never turns off. Constant pushing, poor recovery, and chronic stress keep the body in a low-grade “repair mode” that eventually leads to breakdown. Real fitness isn’t about grinding harder—it’s about giving your body the space to relax and rebuild.
Myth #3: No pain, no gain
Pain is not a badge of honor. It’s information.
We’ve been taught to power through soreness, stiffness, and nagging aches like they’re proof we’re doing something right. But when pain lingers, it usually means the body needs something different—not more force. Ignoring those signals keeps inflammation high and can keep you in a state of constant pain.
Myth #4: A rest day means doing nothing
Rest doesn’t mean lying perfectly still.
In fact, total inactivity can slow healing by reducing circulation. The body tends to recover best with gentle movement—walking, stretching, mobility work. This kind of “active recovery” helps calm the nervous system, flush out waste, and keep tissues supple.
True rest is about lowering intensity, not eliminating movement altogether.
Myth #5: Men and women respond to inflammation the same way
They don’t—especially in midlife.
As estrogen declines, women’s tissues become more sensitive to stress and slower to recover. Estrogen plays a role in regulating inflammation and keeping connective tissue resilient. When levels drop, stiffness, joint pain, and flare-ups become more common. This is why so many women suddenly experience things like frozen shoulder or achy joints during perimenopause and menopause.
The good news? Movement matters. The right kind of movement improves circulation, supports tissue health, and helps calm inflammation rather than fuel it.
This isn’t about doing less forever. It’s about movement that takes care of your body now.
How to Move Smarter to Reduce Inflammation
– Listen to your body. Poor sleep, recurring soreness, or fatigue are signals to ease intensity.
– Favor rhythm and flow. Full-body movement set to music supports circulation and helps your nervous system recover.
– Balance intensity with recovery. High-intensity days are beneficial when paired with mobility or stretching to let your tissues heal.
– Move daily, not excessively. Consistency builds strength and resilience far more effectively than overexertion. Even 23 minutes a day can keep your body fluid, strong, and pain-free.
The goal isn’t to do more; it’s to move in a way that strengthens, restores, and keeps your body in balance.
Here’s a fantastic 5 minute dynamic stretch stress reducing workout for any fitness level.
