In fitness, it's crucial to understand how to navigate the blurred lines between pushing through pain and having the wisdom to rest and try again another day
Fit & Flourish is an Opinion Column series with local fitness expert contributors to help you achieve your strongest, most vibrant self - inside and out.
Each month, we'll share expert advice, fitness tips, healthy living strategies, and inspiring stories designed to empower you on your wellness journey.
Whether you're a seasoned athlete, a beginner just starting out, or simply looking to make more mindful choices in your day-to-day routine, this column is here to guide, motivate, and support you. Get ready to move, grow, and thrive as we explore the many ways to enhance your physical health and overall well-being.
I remember it very clearly, the vivid moment I realised that pushing through pain doesn’t always lead to glory.
It was four years ago, and I was obsessed with hand balancing and did a lot of arm balances and handstands which put strain on the ligaments in my wrist. Instead of resting, I kept pushing through the pain, thinking it would go away.
It didn’t.
Eventually, my ligaments tore completely, and I had to undergo surgery. That injury forced me to stop training for six months, keeping me away from what I loved. It was a hard but necessary lesson in listening to my body.
In sports and fitness, there’s still a stigma against laying down your arms and giving your body a rest. There’s a fine line between pushing through pain and giving it all you got, and admittedly, the line is a blurry one.
Personally, I don’t believe in pushing through pain—but I do believe in pushing through discomfort or effort. There’s a difference. Pain is your body’s way of signalling that something is wrong, while discomfort is often just the challenge of stepping outside your comfort zone. Mental and psychological discomfort is part of growth, but when it comes to physical pain, that’s when you need to listen to your body and stop.
Recently, I sustained shin splints because I was pushing too much, too soon when I was still new to running. I ignored the warning signs when my shins started feeling sore and continued my intervals. After one of those sessions, I felt a sharp pain—and at that point, I knew it was too late. I had to take a step back and learn to build up my running volume gradually.
So, when taken to extremes, the “no pain, no gain” mentality actually contributes to the toxicity present in the fitness realm. If people equate pain with progress, they might push beyond their limits and risk injury. Growth doesn’t come from pain—it comes from consistency, smart training, and learning to embrace discomfort rather than suffering. A more helpful mindset is distinguishing between productive discomfort—which helps us adapt—and harmful pain, which leads to setbacks.
Instead of glorifying pain and hanging on to the egotistical part of fitness, remind yourself of these instead.
Firstly, discomfort leads to growth. Progress happens when we step outside our comfort zones, not when we push ourselves into pain.
Secondly, train smart, not just hard. Progress isn’t just working yourself into exhaustion; it’s about training efficiently and recovering well.
Lastly, listen to your body. Challenge yourself, but don’t ignore signs of injuries that could set you back.
Also, and importantly, do not take in all that you see on social media. Social media often highlights extreme workouts, personal records, or “grind” culture. What’s not often shown is the recovery, setbacks, or the importance of listening to your body. This can create a misleading idea that unless you’re pushing yourself to the absolute limit, you’re not making progress.
Just because something looks intense doesn’t mean it’s effective or safe.
Don’t overlook your pain, and take care of yourself! If that includes quitting, remember that that too, requires courage. There’s a difference between quitting out of fear or laziness and stopping because it’s the right decision for your body and long-term goals.
Quitting isn’t failure—it can be a smart decision. Recognizing when to stop, lower the weight, or adjust movement takes self awareness and bravery. Go easy on yourself!
Erin Ong is recognised in the fitness community as an avid runner and a coach specialising in strength, mobility, yoga, and calisthenics. With years of experience and a deep commitment to helping others unlock their physical potential, Erin empowers those she teaches to improve their overall physical and mental well-being.
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