Any personal trainer worth their salt will tell you that strength training is highly beneficial, but one sneaky roadblock often derails progress for new lifters: sore forearms. We see it all the time! An in-home or virtual personal training client is excited to be attempting a heavier lift, then pauses mid-way through their set — but not because the targeted muscle group is exhausted, their forearms are.

There are a couple of different reasons why this happens, but we have some tried and true strategies to reduce and prevent discomfort. 

THE BENEFITS OF LIFTING 

First of all, a reminder that lifting weights has an array of amazing benefits for your overall strength, longevity, hormone health, and body composition (the list goes on). For our older adult clients, one particularly important benefit is the preservation of bone density. 

“Just like with muscles, we naturally start to lose bone mass as we age. Without regular resistance training, this can lead to weaker, more brittle bones. But lifting weights helps preserve and even build bone density, reducing your risks of injury and health conditions down the road” (Eating Well, 2025). On top of this, it’s a great way to improve your self-confidence body image, and motivation to achieve in other areas of life. 

“Weightlifting makes me care more about the weight on the bar than on my body. I work hard at the gym to push my body and mind. It’s about what my body is capable of, not what it looks like” (Mandy Ferreira for Healthline, 2019). Though it’s not necessary for everyone to become a powerlifter, continuing to ensure you’re challenged in the weight room (or your living room) is key. Our in-home personal training clients in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal training clients everywhere) become lifelong exercisers after building the habit of regular strength training.

FEELING THE BURN IN THE WRONG PLACE

Now, to the point: your forearms are doing a lot while you’re lifting weights. This is because they’re key for grip. Every time you complete a rep with weight in your hands — whether it’s a set of deadlifts, pull-downs, or curls — the muscles and tendons in your forearms are firing to support the movement. When they begin to burn before your hamstrings, lats, or biceps etc., it’s time to stop and reassess your mechanics.

THE ROOT OF THE ISSUE & OUR TIPS

Forearm pain could mean you’re pushing the weight too soon; the targeted muscles may be ready for a heavier load, but the forearms are not. In this case, a Nielsen Fitness trainer would incorporate exercises that target grip strength into your programming. 

Another common cause of forearm pain is muscle strain: applying heavy resistance to cold muscles and tendons, bent wrists, and uncontrolled movements can cause spasms or tears. It’s important to warm-up the wrists and forearms at the start of your workout, then ensure you’re using proper form during every single rep.

Check out this reel covering a simple wrist warm-up on our IG page!

FINAL THOUGHTS

Though it doesn’t always feel as glamorous as a fancy squat or burpee, paying attention to the smaller areas of the body that support function can save you a lot of frustration. If you’re dealing with a training setback, Nielsen Fitness is here to help! Apply for your free first workout, here.