Should Exercise Hurt?
How Should Exercise Feel? A Guide to Understanding Your Body's Signals
We often hear phrases like "listen to your body" or "push outside your comfort zone," but what does that actually feel like when you're working out? How do you know if what you're experiencing is a normal part of the process - or a warning sign to stop and reassess? Whether you're new to exercise or have been training for a while, it's normal to wonder if what you're feeling during and after a workout is expected or if you're overdoing it. This post breaks down common physical responses to exercise, how to tell the difference between good effort and warning signs, and how to support your body with smart recovery strategies.
What We Might Feel During a Workout
When you're exercising just outside your comfort zone - the sweet spot where progress happens—it’s normal to experience some of the following sensations:
Hot and sweaty – This is your body's natural cooling system kicking in.
Heavy breathing – Your body is working to deliver more oxygen to your muscles.
A burning sensation in the muscles – This is increased blood flow delivering oxygen and nutrients where they’re needed most.
These are good signs that you're challenging yourself in a healthy way.
What We Might Feel After a Workout
Especially if you’ve introduced something new - a different movement, heavier weights, or a fresh routine - you might notice:
Muscle tightness or tenderness, especially within 24–72 hours post-workout.
This is called DOMS (Delayed Onset Muscle Soreness) and is a normal part of the body adapting and getting stronger. It should ease after a few days.
If you’re training regularly, you might still notice mild muscle tightness now and again, especially if you’ve changed something up. That’s okay - these sensations should be minimal and manageable.
Red Flags to Watch Out For
Your body is wise, and it’s always communicating with you. Some sensations are normal - but others are worth paying attention to:
Sharp or shooting pain during or after exercise is a sign to stop. It’s your body’s way of saying something isn’t right.
Ongoing muscle soreness despite consistent training? That’s a nudge to check in on your recovery habits.
Supporting Your Recovery
Recovery is where the magic happens - it’s when your body rebuilds, adapts, and gets stronger. Here are a few key pillars to check in on:
Rest – Are you giving your body time to recover between sessions?
Hydration – Are you drinking enough before, during, and after your workouts?
Nutrition – Are you eating enough of what your body needs?
Protein to support muscle repair
Carbohydrates to fuel your energy
Healthy fats to help reduce inflammation
Find out more about how you can maximise your recovery here!
Learning to Trust Your Body's Cues
The more we move, the more familiar we become with what feels right for our own body - and just as importantly, what doesn’t. Understanding the difference between normal effort and red-flag pain is key to exercising safely, confidently, and consistently. Whether you’re early in your fitness journey or returning after a break, knowing how to listen to your body is one of the most powerful tools you have.
If you’re pregnant and wondering how this applies to you, I’ve created a free resource just for you. My Growing and Glowing: Exercise in Pregnancy guide breaks down exercise signals into simple green, orange, and red lights, so you can feel more confident in knowing what’s safe, what to monitor, and when to rest.