Today My Right Butt cheek Hurts, and It Probably Has Very Little to Do with That Last Lunge I Did
We’ve all had days when something feels “off” in the gym. Today, it was my turn. I was in the middle of a squat lift, moving through a front lunge set, when—about 1.5 lunges in—I felt a sharp cramp shoot through my right glute. It was sudden and enough to make me rack the weight and lie down, hoping it would pass. Six hours later, that ache is still hanging around, but here’s the thing: I’m not worried. And when I’m ready to get back under the bar, lunges are still going to be on the program.
Why? Because I know that pain or discomfort isn’t always about the exercise itself. It’s often the result of the body’s way of responding to the many forces, both physical and emotional, acting on it.
The Bigger Picture: Was My Body Ready for This?
Reflecting on yesterday, it’s pretty clear my body wasn’t set up for success. The day brought news that was both shocking and deeply unsettling, which immediately shifted me into a stress-induced state. That tension didn’t leave me, which is probably why, by the time I got to the gym today, my system was already a bit on edge.
Not only was my stress level through the roof, but I didn’t connect with anyone meaningfully all day. I was struggling with what to say to friends, feeling a bit isolated and weighed down. I wasn’t in the best place mentally or emotionally. And, like many of us in times of stress, I let my self-care habits slip. Hydration? Not my best effort. Instead, I ended up downing two glasses of bourbon (which is two more than usual) and polished off a cupcake for dinner. My normal sleep routine was off, too, so by the time I was lunging today, I wasn’t exactly primed for peak performance.
What’s More Likely?
When I look at the bigger picture, it’s not hard to connect the dots. My right glute isn’t in pain because lunges are “bad” or “dangerous.” It’s uncomfortable because my body, stressed and less-than-ideally fueled, was not fully prepared to handle the load I put on it today. Knowing that context makes it easier for me to work with my body’s signals rather than panicking about injury or dropping lunges altogether.
Listening to Your Body’s Signals
Our bodies are always communicating with us. Pain, fatigue, cramping—these signals are part of a larger dialogue. Rather than jumping to conclusions or assuming certain exercises are inherently risky, it helps to stay curious. What’s your body telling you? Could there be other factors at play?
For me, today’s message was clear: my body had its limits, and yesterday’s choices played a big part in them. Moving forward, I’ll pay attention to these signals and recognize that every lift, every workout, and every day is affected by a multitude of factors. And when I’m ready, lunges will still be there, waiting to help me build strength.
Remember, pain or discomfort is your body’s way of talking to you. It’s our job to stay curious, check in with the bigger picture, and interpret what those signals mean.