Do you stick to the old adage “no pain, no gain?” You could be dead wrong. If you’re experiencing pain while you exercise, something isn’t right – period. Contrary to the popular saying, pain doesn’t give way to fitness gains and can, in fact, hamper your ability to perform exercises and lead to injury.

Pain indicates that an injury is occurring, whether it’s a minimal strain to a muscle or tendon, or a more serious tear. Even when you’re stretching, you should only be feeling mild tension and perhaps a small degree of discomfort, but never pain. Stretches should be held to the point of mild discomfort, not pain, and held for 20-30 seconds.

If you experience a sharp pain while exercising, or if the pain persists, talk to your doctor or at least a personal trainer at your gym who can help you.

If you’re from the “no pain, no gain” era, consider consulting with a qualified personal trainer to learn more about why pain is a bad thing and how to exercise properly.