Why NFL doctors want you to abandon the 'no pain, no gain' mindset

For many, the gym is a battlefield where pain serves as a barometer for progress. Mates suggests that if you leave a workout feeling damaged rather than energized, you are doing it wrong. High-impact, repetitive movements often carry more risk than reward, and professional athletes are the first to adjust their regimens to avoid unnecessary wear. If a rotator cuff injury prevents a bench press, elite players switch to pulling motions; if a back issue exists, deadlifts are permanently retired. These modifications are not signs of weakness but essential strategies for long-term health.

Beyond training, physical maintenance requires consistent, small interventions. Mates emphasizes that daily stretching—specifically targeting hamstrings and calves—is vital for those who spend hours sitting, as it prevents the pelvic tilting that leads to chronic back strain. He also advises ignoring the noise surrounding health supplements and trendy longevity treatments. While marketing often promises quick fixes, he maintains that whole, clean foods remain the only reliable fuel. Finally, he warns against the rising reliance on wearable health trackers. For the average person, these devices often generate unnecessary anxiety, distracting from the body’s own natural signals regarding recovery and rest.