By Kassia Garfield, MaxStrength Fitness owner
Chronic pain is more than a lingering ache—it’s a complex, frustrating condition that can take a heavy physical and emotional toll. While the pain itself is very real, how we respond to that pain often plays a major role in how much it affects our lives. One of the most common patterns that traps people in long-term pain is the fear-avoidance cycle—a psychological loop where fear of pain leads to less movement, which in turn increases pain and disability. The nervous system also becomes more sensitive, although the pain felt is very real, it is not always truly what the body is feeling. This higher sensitivity took time to develop, and takes time to reverse as well.
The fear-avoidance model explains how chronic pain can persist even when the original injury has healed. It often begins with pain or injury. A person may become afraid that movement will make the pain worse or cause more damage, so they start avoiding activities—especially anything that feels physically demanding. Over time, this avoidance leads to physical deconditioning, muscle weakness, and stiffness. The body becomes less resilient, making everyday tasks harder and sometimes more painful. This confirms the person’s fears, reinforcing the belief that movement is dangerous. The result? A vicious cycle of fear, inactivity and worsening pain.
But here’s the good news: this cycle can be broken. And one of the most effective ways to do it is through strength training and understanding that pain does not equal damage. Movement is the best way to start reversing the sensitivity to the nervous system.
Strength training helps challenge the fear-avoidance mindset by gradually reintroducing movement in a safe, controlled way. It provides both physical and psychological benefits. Physically, building muscle improves joint stability, increases mobility and reduces inflammation. It also enhances circulation and can help normalize the nervous system’s sensitivity to pain. Simply put, the stronger and more capable your body feels, the less pain tends to dominate your experience. Strength also starts to build muscle lost due to lack of movement, which supports the joints, helping to reduce injury, damage or reduce the advancement of arthritis.
Psychologically, strength training rebuilds confidence. When someone sees that they can lift a weight, perform a squat or walk farther than they could before—without causing harm—it reshapes how they perceive their pain. Each successful workout becomes a small win against fear, proving that movement is not the enemy.
It’s important, of course, to approach strength training carefully when dealing with chronic pain. The goal is not to push through pain, but to work around it and gradually expand your limits. Programs focused on low-load, high-repetition movements or bodyweight exercises are often a good place to start. Progress should be slow and steady, and ideally guided by a knowledgeable physical therapist or trainer familiar with chronic pain principles.
In many cases, strength training becomes the foundation of a more active, fulfilling lifestyle. It empowers individuals to take control of their pain rather than being controlled by it. For people stuck in the fear-avoidance cycle, lifting a weight can feel like lifting a burden they’ve carried for years.
The key is this: movement is medicine—but strength is empowerment. When guided correctly, strength training can offer a powerful path out of chronic pain and back into a life of confidence, resilience, and freedom.
MaxStrength Fitness of Niceville (4576 E Highway 20) is hosting a free Chronic Pain and Strength seminar on Monday June 2nd at 5:30 p.m. run by the owner, Kassia Garfield, who is also a physical therapist. This will be capped at 25 people.
Image Credit: Physiopedia.com
