If you experience joint discomfort during a strengthening exercise, do not stop the effort: instead, adapt the movement by modifying the range of motion, the type of contraction, or the number of repetitions, as the load alone is rarely the problem.

noli's read

Adapting movements rather than stopping activity in the event of joint discomfort is an excellent strategy validated by movement science. For example, modifying the type of contraction by switching to static (isometric) exercises has been demonstrated by the research of Ebonie Rio (2015, crossover clinical trial) as an effective way to provide temporary relief while maintaining effort. Likewise, adapting the range of motion to bypass a zone of discomfort is a common exertion management technique validated by literature reviews on personalized training. The assertion that 'the weight is rarely the problem' warrants nuance, however, as the raw load directly influences the pressure exerted on the sensitive area. Nevertheless, suggesting the modulation of volume (repetitions) and the rhythm of the effort rather than simply abandoning it entirely remains a constructive and scientifically sound approach to continuing to move comfortably.

the sources

1. 1Brinjikji W, Luetmer PH, Comstock B, et al. 2015
2. 2Hartvigsen J, Hancock MJ, Kongsted A, et al. 2018
3. 3Foster NE, Anema JR, Cherkin D, et al. 2018