The short answer: neither push through nor stop. When something hurts without a clear injury, the better path is usually to keep training what doesn't hurt, reduce or remove load on the painful area, and see a physical therapist if it isn't improving within a few weeks. That protects both your strength and your training habit.
Here's what that looked like for one of our clients at our South Studio in College Station over the last couple of months.
She's fit and has trained with us for more than five years. Then her elbow started hurting. There was no specific injury and no dramatic moment. The pain just showed up one day and wouldn't go away.
The two directions most people take when something hurts
When pain shows up, most adults go one of two ways. Both feel reasonable in the moment, and both usually backfire.
Direction one: push through it. You ignore the pain, grit your teeth, and keep grabbing the heaviest dumbbells, because skipping an exercise feels like losing ground. A few weeks later, a nagging ache can turn into a real problem that sidelines you for months.
Direction two: shut it all down. You stop training completely and tell yourself you'll come back when it's better. Then weeks turn into months, and the habit you worked years to build is gone. After 40, strength fades faster with time off and takes longer to rebuild, so a long break costs more than it used to.
What she did instead: how she kept training with elbow pain
She didn't push through it, and she didn't quit. She told her coaches, trusted the process, and together we adjusted her training.
She kept training everything that didn't hurt: legs, core, mobility, and conditioning stayed in her program.
She still trained her upper body, with changes on the painful side: some days that meant light weight in that arm. Some days it meant moving the arm through the motion with no weight at all.
She stayed in her routine: same sessions, same coaches, same habit.
When the pain didn't clear up on its own after a few weeks, she took our advice and saw a physical therapist. No ego, and no "I'll just wait it out." She trusted us when we said it was time for another set of eyes.
This week, she's back to pain-free, loaded training. No time lost. No habit broken. No starting over.
Why it worked: a coaching team that knew her history
This only worked because her coaches knew her body, her history, and her limits, and could adjust her programming in real time. That's what most people are missing when they train on their own. When something hurts, they're left guessing: push through, back off, or stop?
At BCS Fitness, every client has an individual database. We track your training history, injuries, goals, and movement patterns. So when life throws a curveball, we don't guess. We adjust, whether that means preparing for your first half marathon, improving low back health, or working around a cranky elbow for a few weeks.
That's the difference between a gym membership and a coaching team. Your fitness habit is one of the most valuable things you own. The people who protect it, and stay connected to it when things aren't perfect, are the ones still strong and independent at 60, 70, and beyond.
Frequently asked questions
Should I keep working out if my elbow hurts?
Usually, yes, with changes. Keep training the areas that don't hurt, and reduce or remove load on the painful one. Stop any movement that causes sharp pain, and check with your doctor or physical therapist if you're unsure.
How long can I take off before I lose strength?
Most people hold their strength well for a week or two. After three to four weeks off, strength and muscle losses become noticeable, and after 40 they come back more slowly. That's why staying in a modified routine beats stopping completely.
When should I see a physical therapist for joint pain?
If pain hasn't improved after a few weeks of adjusted training, it's time for another set of eyes. See a doctor promptly for swelling, numbness or tingling, a loss of motion, or pain after a fall or impact.
Can a personal trainer help me train around an injury?
Yes, within their lane. A good coach doesn't diagnose injuries. They adjust your program around pain, keep you training safely, and work alongside your physical therapist's recommendations.
Where can adults 40+ find personal training in Bryan and College Station?
BCS Fitness has coached busy adults 40+ since 2003, with two studios: S. Texas Ave in Bryan and Barron Rd in College Station. Every client starts with a 1-on-1 consult, then trains in a small group of no more than 5 per coach.
On the sidelines because something hurts?
That might be the best reason to talk with us. We've coached adults in Bryan and College Station through exactly this since 2003.
Call or text 979-575-7871 to book your 1-on-1 consult, or visit us at either studio:
Central Studio: 4301 S. Texas Ave, Ste 100, Bryan, TX 77802
South Studio: 3032 Barron Rd, Ste 100, College Station, TX 77845
This post shares one client's experience and isn't medical advice. If you have pain, check with your doctor or physical therapist.
