Past Your Prime Podcast – Episode 48
It’s the holiday season, and like every other year, you may be telling yourself that this is the year you finally get more active.
Maybe your doctor told you to start exercising. Maybe a family member keeps nudging you to “just move more.” Maybe you genuinely want to feel better in your body.
But here’s the problem: you’ve tried this before — and it didn’t work.
Exercise didn’t make you feel better.
It made you feel worse. More pain. More fatigue. Another injury. Eventually, you quit.
That experience isn’t a motivation problem.
It’s something we call Exercise Hell.
What Is Exercise Hell?
Exercise Hell is when movement consistently makes you feel worse instead of better.
Not bored. Not mildly uncomfortable.
You are actually WORSE.
This often shows up as a combination of:
- Chronic pain states (including long-standing pain or fibromyalgia-like symptoms)
- Recurrent injuries that keep resurfacing
- New injuries appearing with even small increases in activity
- Collapsing energy and physical capacity
- No clear structure for workouts
- No definition of what a “good response” even looks like
If exercise reliably punishes you, stopping isn’t laziness. It’s a rational response.
Why Generic Exercise Advice Fails
Most exercise advice assumes one thing: exercise is universally helpful, you just need to do it.
That assumption is wrong.
Exercise is still load. Load still stresses tissues, the nervous system, and energy systems.
Advice like “just start walking” ignores:
- How your body responds to load
- Whether you recover between sessions
- Whether pain or fatigue escalates after activity
- Whether your system is already overloaded
For some people, exercise isn’t regulating — it’s threatening.
And when that threat goes unexplained, people blame themselves.
For a deeper dive into the why Exercise is Hard read our related article: The 4 Reasons Exercise is Hard to Start and Maintain
The 5 Common Reasons People Quit Exercise
In our clinical experience, people don’t quit because they “don’t care enough.”
They quit because one or more of these show up:
- Exercise increases pain instead of reducing it
- Injuries keep returning without clear triggers
- New injuries appear with every new program
- Fatigue worsens instead of improving
- There’s no structure or feedback to guide decisions
When these stack, motivation collapses fast.
Strategy #1: Know Your Response to Exercise
The first step out of Exercise Hell is understanding what actually happens when you exercise — not what you think should happen.
Questions to ask:
- How do I feel during exercise?
- Is pain present the whole time?
- Does it increase as I go?
- Does it ease once I’m moving?
- Does it spike unpredictably?
- How do I feel 24–72 hours later?
Common patterns we see:
- Feeling worse immediately
- Feeling fine initially, then crashing the next day
If you always feel worse, that’s data, not weakness.
Exercise doesn’t fail people — unmanaged responses do.
Not everyone responds the same way
Some people experience:
- Reduced pain
- Improved mood
- An “exercise high”
Others experience:
- Increased pain
- Brain fog
- Fatigue
- Sensitization
If you’re in that second group and nobody explains that this is possible, it’s easy to assume:
- You’re broken
- You did it wrong
- Exercise just “isn’t for you”
That belief alone worsens outcomes.
If you have a bad response, you need to use the rehab standard. Read more about it in our article, The 5 Most Useful Tools for Progressing Your Workouts After an Injury
Why Explanation Matters
When someone expects exercise to help and it makes them feel worse, the nervous system flags movement as unsafe.
Surprise amplifies threat.
Understanding why your body responds the way it does:
- Reduces fear
- Improves predictability
- Restores agency
Education doesn’t fix everything — but confusion fuels pain, and clarity removes it.
Strategy #2: Map Your Recurrent Injuries (The Body Inventory)
If injuries keep coming back, they’re not random.
Recurrent injuries need:
- Known triggers
- Known treatments
- Clear signals to guide decisions
Without that map, every workout feels like gambling.
Confidence doesn’t come from motivation — it comes from predictability.
Strategy #3: Structure Your Workouts
Most people stuck in Exercise Hell don’t actually know:
- How hard is hard enough
- When to stop
- What a good response looks like
A good response means:
- Tolerable during
- Stable after
- Recoverable by the next session
Structure creates safety. Random workouts create random outcomes.
Strategy #4: Avoid the Energy Problem
Many people in Exercise Hell aren’t just injured — they’re exhausted.
Low energy capacity means:
- Lower recovery
- Lower tolerance
- Higher risk of flare-ups and injury
You can’t out-discipline fatigue.
If exercise consistently drains you, timing matters.
Timing is a strategy, not a failure:
- Morning vs evening matters
- Proximity to work and stress matters
- Recovery windows matter
This doesn’t mean “don’t exercise.”
It means place exercise where the cost is lowest.
That’s systems thinking — not avoidance.
Getting Out of Exercise Hell
The goal isn’t to fall in love with exercise.
The goal is to stop being punished by it.
Getting out of Exercise Hell means:
- Stopping self-blame
- Learning your response
- Removing randomness
- Matching exercise to your current capacity
If you are struggling in exercise hell, you need to link multiple workouts together without feeling worse.
🎙️ About Past Your Prime
Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life.
Hosted by Craig Smith (PT & SPC Founder) and Alex Keicher (professional athlete and working dad) and presented by Smith Performance Center.
