Should You Work Out Through Shoulder Pain? Here’s When It’s Safe—and When It’s Not

Shoulder pain is extremely common when people return to the gym in January. Movements like bench pressing, push-ups, overhead lifting, and even daily reaching can suddenly become uncomfortable or painful. Many people struggle with the same question: should I push through it or stop training altogether?

Not all pain is created equal. Muscle soreness after a workout is normal and typically fades within a day or two. Sharp pain, pinching sensations, pain with overhead movements, or pain that worsens with each session is a red flag. These symptoms may indicate issues such as rotator cuff weakness, poor scapular control, limited shoulder mobility, or joint irritation.

Pushing through shoulder pain rarely fixes the problem. In fact, continuing to train with poor mechanics often makes symptoms worse. On the other hand, stopping all activity isn’t usually necessary either.

Physical therapy helps determine what movements are safe and which ones need to be modified. A detailed shoulder assessment identifies mobility restrictions, strength imbalances, and faulty movement patterns. Manual therapy techniques, corrective exercises, and smart programming allow many people to keep training while reducing stress on the shoulder.

One of the most common mistakes people make is assuming shoulder pain is just part of lifting weights. Pain is not a requirement for progress. When movement quality improves, the shoulder often tolerates training better—even at higher intensities.

If your shoulder hurts every time you press, push, or reach overhead, don’t rely on pain medication or “working through it.” Addressing the issue early prevents long-term rotator cuff problems and prolonged downtime.

Here’s a video with more information on shoulder pain:

PAR 5 Physical Therapy in Randolph, NJ specializes in helping active individuals throughout Morris County get back to exercising and working out pain-free—without taking time off, relying on injections, or using pain medication. PAR 5 Physical Therapy offers one-on-one physical therapy and performance services for all populations, with specialties in Orthopedics, Manual Therapy Techniques, Golf Fitness Training and Rehab, and Wellness Services.

If you have questions about pain, injuries, or movement—big or small—call or text 973-490-4955 to speak directly with a physical therapist.