Have you ever finished a gym session only to notice an ache in your shoulder that wasn’t there before? Or perhaps you’ve been putting up with shoulder pain every time you bench press or reach overhead, hoping it will eventually disappear.
The good news is that shoulder pain is one of the most common issues we see in people who exercise regularly—and in many cases, it can be managed without giving up the gym altogether.
Why does shoulder pain develop?
Your shoulder is designed to move through a huge range of motion, making it one of the most mobile joints in the body. The trade-off for this flexibility is that it relies heavily on muscles and tendons to keep it stable.
When these tissues are asked to do more than they’re currently prepared for—whether through heavier weights, more training sessions, or repetitive movements—they can become irritated. This is often why shoulder pain develops gradually instead of appearing after one specific injury.
Common reasons shoulder pain starts
There are several factors that can contribute to shoulder pain during training, including:
- Increasing your training load or frequency too quickly
- Poor lifting technique or movement control
- Weakness in the rotator cuff or muscles that stabilise the shoulder blade
- Performing lots of pressing exercises without enough pulling or stabilising work
- Reduced mobility through the upper back or chest
Often, it’s a combination of these factors rather than just one.
Which gym exercises are most likely to cause discomfort?
Some exercises place higher demands on the shoulder and are more likely to aggravate symptoms, particularly if technique or loading isn’t ideal.
These commonly include:
- Bench press
- Overhead shoulder press
- Lateral raises
- Dips
- Push-ups
It’s important to remember that these exercises aren’t “bad.” In most cases, the problem isn’t the exercise itself—it’s whether your shoulder is ready for the amount of load you’re asking it to handle.
What does gym-related shoulder pain feel like?
Everyone experiences shoulder pain differently, but common symptoms include:
- Pain during or after your workout
- Discomfort when lifting overhead or pressing
- A feeling of weakness or reduced power
- Fatigue in the shoulder during training
- Pain when lying on the affected shoulder at night
Many people describe it as a small irritation that slowly becomes more noticeable if ignored.
Should you stop going to the gym?
Usually, no.
Completely resting the shoulder isn’t always the fastest path to recovery. In fact, keeping the shoulder moving with appropriate exercises often helps it recover more effectively.
Instead of stopping altogether, try modifying your training by:
- Reducing the weight or number of sets for a short period
- Avoiding movements that cause significant pain
- Choosing alternative exercises, such as neutral-grip pressing variations
- Prioritising good technique and controlled movement over lifting heavier
Making these temporary adjustments allows the irritated tissues to settle while helping you maintain your overall fitness.
How can physiotherapy help?
At Back to Health Physiotherapy, we don’t just focus on reducing pain—we help identify why the problem developed in the first place.
Your physiotherapist will assess your shoulder, your movement patterns and your training routine to create a plan that gets you back to doing the exercises you enjoy.
Treatment may include:
- Strengthening the rotator cuff
- Improving shoulder blade control and stability
- Restoring upper back and shoulder mobility
- Reviewing lifting technique
- Gradually progressing your training load back to full capacity
The goal is to build a stronger, more resilient shoulder that can cope with the demands of your training.
When should you seek professional advice?
It’s worth booking an assessment if:
- Shoulder pain has lasted more than a couple of weeks
- Your symptoms are getting worse instead of improving
- You’re avoiding exercises because of pain
- You’re unsure what you should—or shouldn’t—be doing at the gym
- The pain is affecting your sleep or everyday activities
The earlier shoulder pain is assessed, the easier it often is to manage before it becomes a long-term issue.
Frequently Asked Questions
Is shoulder pain during gym workouts normal?
It’s certainly common, but that doesn’t mean it’s something you should simply push through. Pain is often your body’s way of telling you the shoulder is being overloaded.
Should I stop training my upper body?
Not usually. Most people can continue exercising with a few temporary modifications while the shoulder settles.
What’s the most common cause?
A gradual overload of the rotator cuff and surrounding muscles is one of the most frequent reasons people develop shoulder pain at the gym.
Can I train if my shoulder hurts?
In many cases, yes—as long as you’re working within a comfortable level of pain and not making symptoms progressively worse. A physiotherapist can help guide what is appropriate for your situation.
How can I reduce my risk of shoulder pain?
Progress your training gradually, focus on good technique, include pulling and stabilising exercises alongside pressing movements, and don’t ignore persistent aches before they become bigger problems.
Need help getting back to pain-free training?
If shoulder pain is limiting your workouts, the team at Back to Health Physiotherapy can assess the cause, provide hands-on treatment where appropriate, and develop a personalised rehabilitation plan to help you return to the gym with confidence.