Shoulder Pain from the Gym: What Are You Doing Wrong?

A Common Gym Setback

Shoulder pain is one of the most frequent complaints among gym users and fitness enthusiasts. Whether you’re lifting weights, doing push-ups, or trying out CrossFit, shoulder pain can quickly derail your progress. Studies show that up to 36% of regular gym-goers experience shoulder pain at some point, often due to overuse, poor technique, or training errors. If ignored, shoulder pain can become chronic, affect sleep, and limit even basic movements — not just your workouts.

What’s Going Wrong in the Shoulder?

The shoulder is the body’s most mobile joint — but that mobility comes at a cost: less stability. Shoulder pain at the gym usually results from:

• Rotator cuff overload (small stabilising muscles around the joint)
• Shoulder impingement (pinching of soft tissue during lifting)
• Labral irritation or biceps tendon pain
• Poor scapular (shoulder blade) control

Movements like bench press, shoulder press, upright rows, or dips are common triggers — especially when form is off or the load increases too fast. The pain is often dull and deep, and may worsen during or after workouts.

What Actually Helps?

Physiotherapy can help identify the specific cause and guide recovery. Treatment typically includes:

• Correcting lifting technique and exercise selection
• Strengthening the rotator cuff and shoulder blade muscles
• Improving mobility in the shoulder, thoracic spine, and upper back
• Taping or manual therapy to relieve acute pain and improve movement
• Load management — adjusting sets, reps, or rest to allow healing

With the right rehab, most cases improve within 4–8 weeks, and you can continue training with adjustments.

What Doesn’t Help Much

Training through the pain, hoping it will “go away,” often makes things worse. Relying only on rest or taking time off without addressing the cause leads to flare-ups once training resumes.

Passive treatments like ultrasound, dry needling, or ice alone are unlikely to fix gym-related shoulder pain if not combined with exercise rehab. Scans are not always needed unless pain is severe or not improving after several weeks.

What’s Changing in Shoulder Rehab?

New tools like motion sensors, video analysis, and force platforms are being used to monitor shoulder mechanics and detect weaknesses during gym movements. Exercise programs are becoming more individualised, with physios and coaches working together to design pain-free training plans.

Research is also looking at how core strength and shoulder stability work together — especially during complex lifts like overhead presses or pull-ups.

How to Protect Your Shoulders at the Gym

• Warm up with mobility and activation exercises before lifting
• Strengthen your rotator cuff and scapular muscles
• Avoid “ego lifting” — stick to form, not just weight
• Mix pushing and pulling exercises to avoid muscle imbalances
• Don’t ignore small pains — they often lead to bigger issues