General, Gym Fitness, Gym in Waterford

>>>”No Pain, No Gain”

>>>”Go Hard or Go Home”

>>>”It’s not about having time, it’s about making time”

>>>”Train Insane or Remain the Same”


We’ve all heard these phrases and have probably used them in passing. The problem is; they’re all bullshit.

“No Pain, No Gain” implies that in order to gain results you need to go through the pain barrier to get it. Bull!! Yes, you may feel uncomfortable with DOMS from time to time when you progress or change your program but PAIN is never a good thing. It means injury, and you don’t want to ignore that.

“Go Hard or Go Home” gives the impression that you have to train to your limits or stay at home watching TV. Starting a program should always be manageable. Parts of it may have increased intensity but thinking that you need to constantly hit a high intensity or your workout is null and void is just plain false and any trainer worth their salt will know that.

“It’s not about having time, it’s about making time” – the problem with this? Time, is not the issue. We will always make time for what we enjoy, value and prioritise. The fact is everyone has the TIME to exercise. Those that don’t exercise simply don’t prioritise it. Simple as that. You have the time. You just choose not to exercise. Time can’t be “made”, but you can use what you’ve got to do what you want.

“Train Insane or Remain the Same” – catchy isn’t it? Insanity is defined as doing the same thing and expecting different results. In the same way that repeating the same program over and over will result in a plateau/lack of change this phrase, similar to Go Hard or Go Home implies you need to hit a high intensity doing advanced exercises to hit your targets or fitness goals and it’s just not true.


All of these phrases have 2 things in common.

1. They are lies.

2. They can be intimidating to a non gym user because they imply suffering.

They rhyme and are easy to throw about but can do more harm than good.


Here’s how they should read: 

>>>”No micro-tears and adequate recovery, no gain”

>>>”Train at an intensity appropriate to your goals, or go home”

>>>”It’s not about having time, it’s about prioritising the time you have”

>>>”Adapt your program to ensure overload and progression is achieved, or remain the same”


They just don’t have the same ring to them, do they?


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Padraig O'Halloran

Manager of Spirit Leisure Centre