7 Proven Ways To Stop Hating Your Workout Because 'It Hurts'

It's the most common excuse in fitness, and it’s completely valid: "I don't like working out because it hurts." This isn't just a psychological hurdle; it's a genuine physiological barrier that stops millions of people from sticking to an exercise routine. The burning sensation, the debilitating soreness the next day, or even sharp, immediate pain can make anyone want to quit.

As of 2025, the science of pain and exercise is clearer than ever, allowing us to distinguish between the 'good' discomfort that builds muscle and the 'bad' pain that signals an injury. This guide will help you reframe your relationship with exercise discomfort and provide actionable, up-to-date strategies to minimize the pain and maximize the pleasure of movement.

The Essential Guide to Exercise Pain: Is It 'Good' Soreness or 'Bad' Injury?

The first and most critical step in overcoming your aversion to exercise is learning to diagnose the pain you feel. Not all pain is created equal; one type is a sign of progress, while the other is a warning sign you must heed. Understanding this distinction is key to developing a sustainable fitness habit.

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Delayed Onset Muscle Soreness (DOMS)

This is the generalized muscular ache or stiffness that typically sets in 12 to 48 hours after a workout, especially after trying a new or particularly intense routine. DOMS is caused by microscopic tears in your muscle fibers (microtrauma), which is a natural and necessary part of the muscle-building and adaptation process. While uncomfortable, it is not worrisome. This is the 'good' pain, often called 'positive training pain' in sports psychology.

• Timing: 12–48 hours post-exercise.
• Feeling: A dull, generalized ache, stiffness, and tenderness across a muscle group.
• Action: Gentle movement, stretching, and proper recovery (hydration, nutrition) are the best remedies.

Acute Pain or Injury Pain

This pain is your body's immediate alarm system. It is a sharp, sudden, or severe pain that often begins during the activity itself. This is the 'bad' pain that indicates a potential muscle strain, joint issue, or other injury. If you can’t move freely or are in severe, localized pain, you must stop immediately.

• Timing: During the activity or immediately after.
• Feeling: Sharp, stabbing, localized, or severe pain that limits movement.
• Action: Stop the exercise immediately and consult a medical professional if the pain persists or is severe.

The 7-Step Action Plan to Make Working Out Pain-Free and Enjoyable

If your pain is primarily DOMS or general discomfort, these seven strategies—backed by current sports science—will drastically reduce the 'hurt' factor and change your perspective on exercise.

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1. Master the Warm-Up and Cool-Down

Skipping your warm-up is one of the quickest ways to ensure your workout hurts. A proper warm-up increases blood flow to your muscles, preparing them for work and improving joint flexibility, which prevents immediate discomfort and reduces the severity of DOMS. Similarly, a cool-down with static stretching helps flush metabolic byproducts like lactate and begins the recovery process immediately.

2. Prioritize Hydration and Fuel

Dehydration is a massive accelerant for muscle soreness. Water is essential for transporting nutrients and removing waste products from your muscles. A good rule of thumb is to consume 8 ounces of water for every 15 to 30 minutes of exercise. Furthermore, your body needs protein to repair muscle microtrauma and carbohydrates (glycogen) to fuel your next session. Skipping these vital steps will make your soreness feel significantly worse.

3. Adopt a Progressive Overload Mindset

The biggest mistake beginners make is doing too much, too soon. This guarantees crippling DOMS and reinforces the belief that "working out hurts." The principle of 'progressive overload' means you should only slowly increase the frequency, duration, and intensity over time. You might be sore after every workout in your first week, but the more consistently you exercise, the less soreness you'll develop over time.

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4. Find Your 'Runner’s High' (Endorphins)

Exercise naturally releases endorphins, powerful brain chemicals that can increase feelings of happiness and, crucially, reduce feelings of pain. This is often called a 'runner’s high.' You don't have to run a marathon to get it; any aerobic activity, such as a fun game of tennis, dancing, or cycling, can trigger this pain-reducing, mood-boosting effect.

5. Stop Choosing Workouts You 'Should' Do

If you hate lifting weights, don't force yourself to do it. The emotional or psychological pain (frustration, anger) of a disliked activity can amplify the physical discomfort. Instead, make a list of activities you genuinely enjoy. Exercise comes in many forms: walking, hiking, dancing, boxing, swimming, or playing a sport. Finding something you like is the single best way to make exercise feel less like a chore and more like fun.

6. Leverage the Power of Social Connection

Group exercises or working out with a friend can be a powerful motivator. When you're focused on the social connection, the esprit de corps, or the fun of a class, your perception of discomfort is often lowered. The psychological distraction and accountability can help you push through the 'positive training pain' without focusing on the unpleasant aspects.

7. Reframe Discomfort: The Psychology of 'Positive Pain'

Finally, understand that most habitual exercisers still experience some discomfort. The difference is their mindset. They view muscle fatigue and the burning sensation not as a sign to stop, but as a sign of progress—a necessary stimulus for adaptation. This is the core of sports psychology: reframing the sensation from 'hurt' to 'work.' Focus on the feeling of being strong, the rush of blood flow, or the satisfaction of completing a challenging set, rather than the temporary sting of the effort.

By implementing these strategies, you shift your focus from the pain itself to the process of adaptation and enjoyment. The 'hurt' will diminish, and your ability to move and live a healthier life will flourish.