Using the Pain Scale in Weightlifting: How York County Barbell Helps Lifters Stay Strong and Safe

Weightlifting and strength training are demanding sports. At some point, every lifter experiences aches, soreness, or even sharp pains. But not all pain is the same — and knowing how to evaluate it can make the difference between safe, productive training and unnecessary time off.

At York County Barbell in Berwick, Maine, we teach athletes to use the pain scale as a simple but powerful tool to track discomfort, make adjustments, and know when it’s time to see a professional.

What is the Pain Scale?

The pain scale rates discomfort from 0–10 (0 = no pain, 10 = worst pain imaginable). While doctors often use it, it’s just as valuable in the weight room.

At York County Barbell, we encourage our Olympic weightlifting athletes to use the pain scale so they can better communicate what they’re feeling. This helps our coaches make the right training decisions — from adjusting technique to recommending mobility work.

How the Pain Scale Works in Training

Instead of just saying “my shoulder hurts,” the pain scale gives clarity:

0–3/10: Mild soreness or stiffness. Usually normal and manageable with warm-ups, mobility, or minor technique changes.

4–6/10: Moderate pain that affects performance. This is a “yellow flag.” Our coaches may adjust your stance, grip, warm-ups, or even substitute a different movement to keep you progressing safely.

7–10/10: Severe, sharp, or debilitating pain. This is a “red flag” — stop the lift and strongly consider medical evaluation.

Why It’s Useful for Weightlifters

The pain scale helps you and your coach figure out:

Where the pain is located (muscle, tendon, or joint).

What kind of pain it is (sharp, dull, throbbing).

How it behaves (improves as you warm up, or worsens with more reps).

At York County Barbell, this information allows us to give lifters targeted feedback. Sometimes the solution is as simple as adjusting bar path or grip width. Other times, we’ll suggest mobility drills or offer an alternative exercise that trains the same muscle groups without aggravating the issue.

When to Seek Medical Support

If discomfort in the 4–10 range lasts more than a few sessions, that’s when we recommend consulting both a movement-based physical therapist and your primary care provider. This ensures you cover both the strength and mobility side as well as the medical side.

Staying Healthy at York County Barbell

At York County Barbell in Berwick, Maine, our goal is to keep lifters strong, safe, and consistent in their training. The pain scale is one of the simplest tools athletes can use to monitor their bodies, troubleshoot issues, and stay on track with Olympic weightlifting or general strength training goals.

Whether you’re training for competition or just want to get stronger, learning how to manage pain properly is part of the process — and our coaching team is here to guide you every step of the way.