Keep Training Through Shoulder Pain: Your Ultimate Guide to Modifications and Safe Workouts

Sam Englander
Dec 29, 2025
4 min read

Shoulder pain can strike even the most dedicated strength training athletes. It often feels like a stop sign, but it doesn’t have to be. Understanding why shoulder pain happens, how to adjust your workouts, and how to warm up properly can keep you on track without risking further injury. This guide breaks down everything you need to know to keep building strength safely while managing shoulder discomfort.

Eye-level view of a weightlifter performing a shoulder press with controlled form — Weightlifter performing shoulder press with controlled form

Part 1 — Why Shoulder Pain Happens

Shoulder pain is common among lifters because the shoulder joint is complex and highly mobile. It relies on a delicate balance of muscles, tendons, and ligaments to function properly. Here are some common reasons shoulder pain shows up during strength training:

Overuse and repetitive strain: Performing the same movements repeatedly without adequate rest can irritate tendons and muscles.
Poor technique: Incorrect form, such as flaring elbows or excessive internal rotation, puts extra stress on the shoulder structures.
Muscle imbalances: Weak rotator cuff muscles or tight chest muscles can alter shoulder mechanics, leading to pain.
Lack of warm-up: Jumping into heavy lifts without preparing the shoulder joint increases injury risk.
Underlying conditions: Issues like tendonitis, bursitis, or impingement can cause persistent pain.

Recognizing the cause of your shoulder pain is the first step to managing it effectively. Ignoring pain or pushing through without adjustments often worsens the problem.

Part 2 — Why You Shouldn’t Stop Training

It might seem logical to stop training when you feel shoulder pain, but complete rest can lead to muscle loss, reduced joint stability, and longer recovery times. Continuing strength training with modifications offers several benefits:

Maintains muscle strength: Keeping muscles active supports joint health and speeds healing.
Improves blood flow: Movement increases circulation, which helps reduce inflammation.
Prevents stiffness: Staying active avoids joint stiffness and loss of mobility.
Builds awareness: Training with pain teaches you to listen to your body and adjust accordingly.

The key is to avoid exercises that aggravate your shoulder and focus on movements that support recovery. This approach keeps you progressing without risking further injury.

Part 3 — Shoulder-Safe Modifications & 6-Minute Warm-Up

Modifications to Keep Training

Here are practical ways to adjust your workouts when dealing with shoulder pain:

Reduce range of motion: Limit how far you move your arms in exercises like bench press or overhead press.
Lower weights: Use lighter loads to decrease joint stress while maintaining muscle activation.
Swap exercises: Replace painful lifts with shoulder-friendly alternatives such as:

- Dumbbell floor press instead of bench press

- Landmine press instead of overhead barbell press

- Cable external rotations to strengthen rotator cuff

Focus on scapular control: Strengthen muscles around the shoulder blade with rows and scapular retractions.
Avoid overhead positions if painful: Some shoulder issues worsen with overhead lifts, so prioritize horizontal or neutral positions.

Quick 6-Minute Warm-Up

Warming up prepares your shoulder for training and reduces pain risk. Try this routine before every session:

Arm circles (1 minute)
Small to large circles, forward and backward, to increase blood flow.
Scapular squeezes (1 minute)
Pinch shoulder blades together and hold for 3 seconds, repeat.
Band pull-aparts (2 minutes)
Use a resistance band to pull arms apart, focusing on shoulder blade movement.
External rotations with band (2 minutes)
Keep elbows at sides, rotate forearms outward against resistance.

This warm-up activates key muscles and improves shoulder mobility, setting you up for safer training.

Close-up view of resistance bands and dumbbells arranged for shoulder warm-up exercises — Resistance bands and dumbbells arranged for shoulder warm-up exercises

Part 4 — A Simple Week Plan, FAQ & Denver PT

Sample Week Plan for Shoulder Pain

Here’s a balanced weekly plan that keeps you training while protecting your shoulder:

Day 1: Upper body (modified)

Dumbbell floor press, seated rows, band pull-aparts, external rotations

Day 2: Lower body

Squats, deadlifts, lunges (no shoulder involvement)

Day 3: Active recovery

Light cardio, stretching, shoulder mobility drills

Day 4: Upper body (modified)

Landmine press, lat pulldowns, scapular retractions, face pulls

Day 5: Lower body

Romanian deadlifts, step-ups, calf raises

Day 6: Rest or gentle yoga
Day 7: Full body (light)

Bodyweight exercises, core work, band exercises for shoulder

Common Questions

Will training make my shoulder worse?

Not if you stay under your symptom threshold and keep form clean. If pain escalates, stop early.

How do I know if today is a “go” day?

If warm-up decreases discomfort, train. If symptoms spike, pivot to legs, conditioning, or accessory work.

How long until I’m back?

Most athletes notice progress in 3–6 weeks with consistent, smart modifications. Full return depends on training age and workload.

When should I see a physical therapist?

If pain persists beyond a week or worsens, consult a physical therapy professional for assessment and tailored rehab.

Will modifying exercises slow my progress?

Temporary modifications maintain strength and prevent setbacks. You can return to heavier lifts once your shoulder improves.

Finding Help in Denver

If you’re in Denver and want care built around performance, Top Performance Physical Therapy provides concierge PT that travels to your home, office, or gym. We specialize in bridging rehab and training for powerlifters, CrossFit athletes, bodybuilders, and serious weightlifters who refuse to settle for generic care.

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