When Your Workout Feels “Off”: The Surprising Signals Your Body Is Trying to Tell You—and What to Do Next

✅ Change tempo or range – Slightly shorten the movement or slow it down

If none of those are working, it’s time to make a smart swap.

🔁 5. Swap movements strategically

If it still feels off, here’s how we think about substitutions:

1. Find a similar (but different) movement pattern → Bench press bothering your shoulder? Try an incline dumbbell press or push-up.
2. Target the same general muscles, but use a different movement → Lat pulldown not working? Try a row instead.
3. Switch muscle groups altogether → Upper body not cooperating? Focus on legs or core that day.

In other words: Don’t force it. Find a nearby alternative. And if nothing feels good, it may be time to go home and get some extra rest and recovery!

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