Why Tactical Training Needs to Stop Glorifying Pain
“Push through it.” That’s what my brother told himself when his lower back started aching during every lift. He was a paramedic, built tough, and the idea of slowing down felt like weakness. So, he doubled down—more reps, more weight, more conditioning work after shift. A month later, he was sidelined. Not just from the gym, but from the EMS station. He couldn’t squat without pain, couldn’t gear up without wincing, and couldn’t believe the irony—his training was supposed to prepare him for the job, not pull him off it.
My brother’s story isn’t unique. Too many first responders are running themselves into the ground under the weight of “grind culture.” But here’s the truth: glorifying pain isn’t making you stronger. It’s wearing you down, and for those whose job is to protect others, that cost is too high.
Pain Isn’t a Badge of Honor
Soreness and pain aren’t the same thing.
Soreness is mild, short-lived discomfort from muscle breakdown and repair.
Pain—sharp, persistent, or worsening discomfort—is your body’s warning sign.
Ignoring that warning is like ignoring the check engine light in your truck. Maybe you can keep going for a while, but eventually, something’s going to fail.
This is what we call cumulative fatigue: the gradual wear and tear that builds when you’re always running on empty. It’s the responder who never takes a rest day. The medic who sleeps four hours after a 24-hour shift and then crushes a heavy leg day. The officer who trains hard but skips mobility and recovery work.
Over time, cumulative fatigue becomes chronic pain, nagging injuries, and decreased performance. And when you job already puts your body under extreme stress, you can’t afford to carry that extra load.
Tactical Strength = Resilience
Real tactical readiness isn’t about how much weight you can throw on a barbell. It’s about how well your body can handle the unpredictable demands of the job: lifting a patient off the ground, crawling through a confined space in gear, sprinting after a suspect after sitting in a cruiser for hours.
True tactical strength = resilience.
Mobility to move freely in awkward positions
Recovery habits that allow your to adapt and heal
Job-specific training that builds strength where you need it most
This approach doesn’t just help you in the gym—it keeps you performing at your best when it matters most.
The Problem with Popular Fitness
The fitness world has a “go hard or go home” problem. Popular training styles—high-volume CrossFit styles workouts, max-out lifting without prep, neglecting rest days—can work for certain populations. But for tactical professionals? They’re a recipe for burnout and injury.
Here’s why:
Metcons and constant high-intensity circuits add stress on top of stress, leaving your nervous system fried.
Heavy lifting without proper movement prep reinforces poor mechanics and weak links
Skipping recovery days means you never give your body time to adapt and grow stronger.
The result? Pain, injuries, and missed time on shift. And according to the National Fire Protection Association, back injuries alone account for the majority of lost work days among firefighters. It’s not just bad for your health—it’s bad for your team, your department, and the people you serve.
Recovery is Performance
Here’s the shift you need to make: recovery isn’t optional—it’s performance.
When you make time for:
Movement prep: dynamic mobility, activation drills, and job-specific warms-ups
Balanced strength work: training all plans of movement and addressing weak spots
Sleep and recovery days: so your nervous system and muscles can recharge
…you’re not being “soft.” You’re building a body that can take the hits and keep showing up strong, shift after shift.
Smart training doesn’t mean training less—it means training with purpose.
If you’re tired of waking up sore, constantly battling injuries, or bracing through lifts just to “get through it,” you don’t need more grit. You need a strategy.
Tactical athletes deserve better than grind culture. You need training that matches the mission—not training that breaks you down before you even get there.
You don’t need to suffer to be strong. You need a strategy.
Want to learn the exact recovery strategies I use with first responders and tactical athletes?
Download my free Low Back Pain Guide today. It’s filled with practical, job-specific ways to move better, hurt less, and stay in the fight.