Building Resilience Through Strength

“The stronger you are, the more resilient you’ll be against pain and injuries. And the quicker you’ll bounce back from flare-ups or tweaks.”

Strength isn’t just about hitting new PRs or preparing to lift Atlas Stones like the World’s Strongest Man. It’s a protective force that builds resilience against the physical demands of everyday life, and every nominal increase in your strength—no matter how small—contributes to that effect.

‍

WHY INJURIES ARE (UNFORTUNATELY) COMMON

Let’s face it: injuries happen. Whether from an unexpected movement, accumulated stress, or the reality of spending too much time sitting at desks, everyone has experienced discomfort or pain at some point. Low back pain, for instance, is one of the most common ailments, and it often stems not from any single activity but from a lack of movement, weak muscles, and restricted mobility. Ironically, not training can increase our risk of pain and injury, leaving our bodies unprepared for even the simplest physical demands.

‍

TRAIN AROUND INJURIES, DON’T STOP TRAINING ENTIRELY

When pain flares up, the natural reaction is to back off entirely, thinking that resting and avoiding movement is the safest option. However, taking time off completely isn’t always the answer. Pain or injury in one part of the body doesn’t mean your entire fitness routine needs to come to a halt. Instead, it’s a message to adjust, to train smarter, and to protect the affected area while keeping your body strong.

When we adapt our training around an injury—focusing on unaffected areas, modifying exercises, and choosing lower-impact movements—we actively support recovery while still benefiting from the protective effects of training. Think of it like driving around a roadblock: you may need to adjust your route, but you’re still making progress.

‍

DOES IT HURT?

The key here is that the question 'does it hurt?" can only be answered yes or no. If you answer yes, then you are not ready for that exercise; no matter how much you like it. Pushing through pain will only make matters worse. Staying light will not elicit a training effect. This is why you should always talk to your coach to find a suitable alternative that will keep you pain-free and deliver results.

‍

HOW TO KEEP MOVING THROUGH PAIN AND RECOVERY

1. Modify Movements to Stay Pain-Free: If you have shoulder pain, for example, certain pushing movements can be painful. Substituting pulling movements such as Crossover Symmetry Rows or Ring Rows will often do the trick. If your knee is acting up, lunges might exacerbate the pain, so try switching to hip-dominant movements such as KB Swings or Single-Leg RDLs. There’s always a way to keep moving.
2. Emphasize Mobility and Stability: Use this time to focus on mobility exercises to improve your body’s overall range of motion and stability. Better movement quality will reduce the risk of injury down the line.
3. Listen to Your Body: Pay close attention to how movements feel and adjust accordingly. Pain can guide us toward safer, more effective modifications and help us avoid aggravating an injury.
4. Stay Consistent: Consistency is key, even if your workouts look different for a while. Your body thrives on regular movement, and the sooner you’re back into a modified routine, the stronger and healthier you’ll emerge.

‍

Getting stronger isn’t just a goal; it’s a form of insurance against life’s physical demands. By staying active, even when adjusting for an injury, you’re setting yourself up for faster recovery and fewer aches in the future. Remember, strength is protective, and a smart approach to training is what keeps that armor in place.