The age-old saying 'no pain, no gain' has been ingrained in gym culture, but is it really true that you have to suffer to see results from exercise? Dr. Oly Perkin from the University of Bath's Centre for Nutrition, Exercise and Metabolism (CNEM) explains that while a bit of discomfort may lead to more gains, experiencing excessive pain is not necessary.

The 'pain' referred to in this context is simply your body's way of signaling effort, which can be a sign of progress. This discomfort may include a racing heart or burning muscles, serving as a stress response that evolved to regulate exertion. Perkin emphasizes that if exercise didn't induce some level of discomfort, we would constantly be fatigued from overexertion.

Delayed onset muscle soreness (Doms), the muscle ache experienced a day or two after a workout, is believed to be a protective mechanism indicating that your muscles need time to recover. This soreness is not always an indicator of a successful workout.

When starting an exercise routine, it is normal for movements to feel uncomfortable. However, as your body adapts, you may notice increased efficiency and mental resilience, making the exercises feel easier over time. Regardless of the level of exertion, some workouts are more likely to cause Doms than others, especially if they involve new movements or muscle stretching under tension.

Dr. Perkin reassures that significant pain is not required to see improvements, especially for beginners. Low-impact exercises like walking and cycling can be highly effective, particularly when performed consistently over extended periods. Any form of movement, even if it doesn't feel strenuous, is beneficial compared to a sedentary lifestyle.