What to do when an exercise doesn’t feel right

You are half-training, feel good … and then Something has adjusted.

A pinch of the shoulder. A strange pinch in your hip. A movement that suddenly feels disabled.

Now you are stuck in the moment when we all fear:

“Should I go through it … or stop?”

As a coach (and someone who too often ignored these signals), I can tell you – how you answer here makes all the difference.

Push blindly and risk a setback … or make an intelligent adjustment and continue to move forward.

Let’s talk about how to do the second.

🚫 1. Do not push the pain

Strength training can be uncomfortable – this is normal. But the pain is different.

If the discomfort gets worse when you warm up or increase the weight, it is your sign to go back immediately and go to the next step.

🔥 2. Revail your warm -up

If you feel these little “adjustments” while you train, make sure you have these elements in your warm-up!

• Light general activity (3 to 5 min to raise your heart rate)
• 1 to 3 warm -up sets for your main strength exercises using lighter weights that gradually become a little more difficult. (For details, see our ​Free warm -up guide​!).

If you have jumped or rush, waterproofing or discomfort could simply be your body saying: “I’m not ready yet.”

📹 3. Check your technique

Film yourself or ask someone else to watch your form.

Sometimes the discomfort comes from a technique failure that you do not realize that it happens, especially since fatigue or weight increases.

​Consult this guide​ On how to perform the main strength training elevators such as squats, lifting earth and presses!

🧪 4. Try these quick adjustments

If you have warmed up properly and your form seems decent, try this control list:

✅ Declass the weight – Does this reduce discomfort?

✅ Adjust the angle – Change your grip, handle or cable configuration

✅ Change the tempo or the beach – slightly shorten the movement or slow down

If none of these elements works, it’s time to make an intelligent exchange.

🔁 5. Exchange the movements strategically

If it always feels, here is how we think of substitutions:

1. Find a similar (but different) movement model → The Benchmarked developed bothers your shoulder? Try a press or push-up Halpel Inclins.
2. Target the same general muscles, but use a different movement → LAT traction is not working? Rather try a line.
3. Change muscle groups completely → The upper body does not cooperate? Focus on the legs or the nucleus that day.

In other words: Don’t force it. Find an alternative nearby. And if nothing does well, it may be time to go home and rest additional and recover!

🧑‍🔬 6. Reseval the next day

Once things calm down, test the area with:

• Controlled seal circles or movement range exercises
• Light corrective movements (band work, activation exercises)
• Meticulous reintroduction of movements with a low load at zero

You do not try to “repair” immediately. You collect comments and give your body a space to adapt.

🔹 A real example: meet Vaughn

I want to tell you about one of my long -term customers, Vaughn.

Vaughn is one of the most beautiful guys I know – and one of the strongest!

But here is what really marked me about Vaughn after working with him for years:

From time to time, something would simply feel during his training. Its shape looked great. Nothing had changed. But he might say that something was not good.

So he did exactly what we just talked about:

• He would test his warm -up
• Try to go back weight
• Revalle what things felt

What if it still didn’t feel well?

He said, “You know what, I’m going to call him for today. I’ll come back tomorrow.”

And it was.

This ability to listen to your body ego made him one of the most coherent people in the gymnasium. He rarely injured himself. He kept introducing himself. And he remained strong because of this.

Vaughn taught me that knowing when backing is as important as to know when to push.

🧠 Final thought

One of the best things you can do for long -term training?

Learn to listen to your body (without panic).

Not all adjustments are an injury. But each adjustment deserves a little more investigation and attention.

And if you ever need help to know how to submit, adjust or concentrate, I’m here to help you!

– Matt coach