Injuries and Training: When to Push and When to Rest

Injuries are, unfortunately, a part of living an active lifestyle. Whether from overloading at work, pushing too hard in the gym, or just an awkward movement at the wrong time — at some point, most of us will experience one.

The question we hear most often is: “Should I keep training, or should I stop?”

The answer isn’t always straightforward, but there are some key principles we follow to help our members train safely and confidently.

1. Listen to Your Body

It sounds simple, but it’s the most important step. If a movement causes pain — stop. Pain is your body’s way of telling you something isn’t right. That doesn’t mean you have to give up training altogether. Often, it’s just a matter of adjusting the movement or dropping the weight until it feels comfortable again.

Staying active in a safe way can actually support recovery, keeping your body moving and strong without making the injury worse.

2. Don’t Disappear from the Gym

One of the biggest mistakes we see is people vanishing from the gym completely after an injury. The problem with this approach is that when you stop altogether, you not only lose momentum but also increase your risk of re-injury (or a new injury) when you come back.

We’d much rather see you in the gym, even if you’re modifying movements or focusing on rehab work. By staying connected, we can help you rebuild safely and keep your routine intact.

3. Work With Professionals

If your pain lingers or doesn’t improve, it’s time to see a professional. Your physiotherapist or GP can give you a clear diagnosis and guide your recovery. The more information you share with us, the better we can support you inside the gym.

And remember: communication is key. Always let your coaches know if you’re injured — we can’t help you if we don’t know what’s going on.

4. Rest When You Need To

Sometimes, the best thing you can do is take a step back. If the pain isn’t easing with modifications, or your body is clearly asking for downtime, rest is the right choice. A couple of days off now can prevent weeks of frustration later.

When you’re ready to return, the goal isn’t to “go hard” from day one. Ease back into training gradually, adding volume and intensity bit by bit. Recovery is a process, not a race.

Final Thoughts

Injuries are never fun, but they don’t have to mean the end of your training. By listening to your body, staying connected to the gym, seeking professional support, and taking rest when necessary, you’ll give yourself the best chance to come back stronger.

At Sixty7Six Strength & Conditioning, we’re here to help guide you through the ups and downs of training — injury included. Together, we’ll find the balance between pushing forward and pulling back, so you can keep moving toward your goals safely and confidently.

👉 Book a chat with a coach today to talk through your injury, discuss modifications, and find the safest path forward for you.