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“No pain, no gain” is a phrase most of us have heard in gyms, sports, and fitness circles. The idea is simple—if your muscles ache, you must be making progress. However, pain isn’t always proof of improvement. Sometimes it’s just your body adapting to new demands. Other times, it’s your body warning you to slow down. The challenge is knowing which kind of pain you’re feeling.

“It’s rarely a true ‘no pain, no gain’ situation,” said Zach Smith, a doctor of physical therapy and founder of HIDEF Physical Therapy, in an interview with The Epoch Times. “Pain is like a smoke detector—it doesn’t always mean there’s a fire, but it does mean there could be one, and it deserves attention.”Beyond MicrotearsWhen you exercise, your body works harder than usual—your heart pumps faster, your breathing deepens, and your muscles use more energy. In the moment, this can create a short-term burning or uncomfortable sensation, often caused by the buildup of byproducts like lactate in the muscles, which usually fades once you stop or slow down.We had a problem loading this article. Please enable javascript or use a different browser. If the issue persists, please visit our help center.