Why “No Pain, No Gain” Is a Terrible Slogan

The phrase “no pain, no gain” has been haunting gyms for decades. It’s shouted in films, printed on T-shirts, and whispered by that one guy who thinks doing bicep curls until his arms fall off is “hardcore.” But here’s the truth: it’s nonsense.

Yes, working out can feel uncomfortable. Your muscles might burn, your heart rate goes up, and you’ll probably sweat. But pain? Real pain? That’s not a sign of progress — it’s a warning.

Here’s the difference:

• Good discomfort: Muscles burning during squats, breathing hard after a sprint, or feeling the stretch during yoga.

• Bad pain: Sharp twinges, joint aches, or the kind of agony that makes you limp for a week. That’s your body saying, “Oi, stop that.”

The problem with “no pain, no gain” is that it teaches people to ignore warning signs. Pushing through genuine pain doesn’t make you tougher — it makes you injured. And nothing kills progress faster than sitting on the sofa with an ice pack instead of training.

So, let’s retire the slogan. A better one would be: “No consistency, no gain.” Because that’s the real secret.

After all, chasing pain in the gym is like thinking your car needs to break down before it can drive better.

Spoiler: it doesn’t.