What do i do when the exercise doesn’t feel right

You are the middle training, feeling well … and then something setting.

Shouldered twitch. Strange pinch in your hook. A move that suddenly feels Off.

You are now stuck at the moment when we are all afraid of:

“Should I go through this … or stop?”

As a coach (and someone who once ignored these signals too often), I can tell you – how you react here makes all the difference.

Sleep and risk the return … or make one smart adjustment and continue moving forward.

Let’s talk about how to do another.

🚫 1. Do not push through pain

Strength training can be uncomfortable – it is normal. But the pain is different.

If discomfort gets worse as you warm or increase your weight, it’s your sign immediately return and move to the next step.

🔥 2 re-evaluate heating

If you feel that little “setting” while working, make sure you have these elements in warming!

• Light general activity (3-5 min to elevate your heart rate)
• 1 to 3 heating for heating for your main strength exercises using easier weights that progressively get a little more challenging. (For specifics, see our ​Free Warming Guide​!).

If you skip this, or hurry through it, tightness or discomfort could only be your body that says: “I’m not ready yet.”

📹 3. Check your technique

The movie youowself or let someone else look at your form.

Sometimes discomfort comes from the conversation of the technique you don’t understand happens, especially as fatigue or weight increases.

​Check out this guide​ How to perform main current in the training of elevators like squats, dead elevators and pressure!

🧪 4. Try these fast adjustments

If you warmed up properly and your shape looks decent, try this checklist:

✅ Reduce weight – Does that reduce discomfort?

✅ Set angle – Change attachment, lever or cable adjustment

✅ Change the tempo or range – shorten the movement a bit or slow

If none of them do it, it’s time to make a smart replacement.

🔁 5. Replace movements strategically

If he still feels, here’s how we think about substitutions:

1. Find similar (but different) a sample of movement → Bench Press Troubleshooting? Try the winding dumbbell press or push-up.
2. Target the same general muscles, but use a different movement → Lat Withdrawal does not work? Try instead.
3. Total shift muscle groups → The upper organ does not cooperate? Focus on your feet or core that day.

In other words: Do not force it. Find an alternative nearby. And if nothing feels good, maybe it’s time to go home and get extra rest and recovery!

🧑🔬 6. Refrain the next day

Once things calm down, test the area with:

• Controlled shared circuits or drills to move
• Lightweight corrective movements (Bend Work, Activation Drills)
• Carefully reintroducing movement with low to zero load

You don’t try to “fix” right away. Collect feedback and give body space to adjust.

🔹 Example of real life: Meet Vaughna

I want to tell you about one of my long-term clients, Vaughn.

Vaughn is one of the most beautiful guys I know – and one of the strongest!

But here’s what really stuck with me about Vaughn after I work with him for years:

From time to time, something would only feel during your exercise. His shape looked great. Nothing has changed. But he could say that something is wrong.

That’s how it did exactly about what about it:

• Would test him warm up
• Try to deal with weight
• To reconsider how things feel

And if it wasn’t feeling well yet?

He would say, “You know what, I’ll call him today. I’ll be back tomorrow.”

And he was.

That ability to listen to his body ego made it one of the most constrained people in the gym. Rarely injured. He appeared constantly. And he stayed strong because of that.

Vaughn taught me to know when to withdraw equally important As he knew when you need to press.

🧠 Final thought

One of the best things you can do for long-term training?

Learn to listen to your body (no panic).

Not every setting is an injury. But each setting deserves a little more investigation and attention.

And if you ever need help to determine what to under, set or focus, I’m here to help!

– coach Matt