What to Do When Something Feels Off Mid-Workout

At some point in your training journey, something’s going to feel off.

Maybe it’s your knee on a split squat. Your shoulder on a bench press. Your back during a deadlift. Nothing snapped, nothing catastrophic — but something’s not right.

Here’s the part most lifters get wrong:
They either push through it and make things worse…
Or they stop completely and lose momentum.

There’s a better way.

The Smart Lifter’s Injury Checklist:

• Stop the set — Sharp pain is a signal, not a challenge.

• Reduce range of motion — Smaller ROM often removes the aggravation.

• Slow the tempo — Control gives feedback. Rushing hides it.

• Modify the exercise — Keep the pattern, change the tool or angle.

• Adjust the setup — For example, lowering a foot elevation can help knee pain.

• Train around the pain — Don’t ditch the whole session. Do what feels good.

• Still feels off after a few days? → Go see a specialist. Don’t guess.

• Log it, reflect, adapt — Every tweak is a chance to learn how your body works.
  
  

Here’s the key takeaway:

This is where critical thinking comes in—not pushing harder. Not pretending it’s fine.

Being adaptable doesn’t make you weak — it makes you consistent. Consistent lifters are the ones who win in the long term.

What You Can Do Right Now:

• Save this checklist in your notes app or training log.
  

• Next time something feels off, pause, then assess using the list.
  

• If you need help modifying your plan, consider hiring a coach.
  

• And if it’s lingering after a few days? Book an appointment with a specialist.
  
  

Not sure what your next move should be? Don’t guess. Book a call with me or one of our coaches at www.masterathletic.com. We’ll walk you through the smartest next step for your body and your goals.

I’ve got your back — and your knees, shoulders, hips, and everything else too.

Train smart. Stay dangerous.

Nat Galloway

Coach, Master Athletic Performance