Rethinking “No Pain, No Gain”

We often hear the phrase “no pain, no gain.” However, this statement is somewhat tricky. It does not necessarily mean that all pain is required for gain. There are different types of pain—some that lead to future growth and benefit, and others that are purely destructive and should be avoided. Understanding the difference between these types of pain is crucial.

Additionally, we must consider what kind of gain we can ultimately derive from the pain we endure. This is indeed a complex issue.

Recognizing the Types of Pain

In our daily experiences, a growth mindset helps us distinguish between constructive and harmful pain. We often hear that stepping out of our comfort zone is necessary for growth. If we remain too comfortable, we risk missing valuable opportunities for development.

Take education as an example: students are expected to study hard. Even if they dislike studying or experience some degree of discomfort, their efforts eventually bear fruit—whether in the form of good grades, acquired knowledge, or, more fundamentally, increased self-confidence and resilience. Similarly, physical training requires effort and endurance. Athletes and fitness enthusiasts undergo rigorous training, often pushing through discomfort, to build strength and skill. These are clear examples where pain leads to gain.

However, this does not mean we should accept all types of pain indiscriminately. Experiencing abuse, harassment, or violence—whether in childhood or adulthood—cannot be considered beneficial. Such experiences are more likely to cause long-term trauma than personal growth. Likewise, consider the experience of soldiers in war. When a country is at war, its soldiers must go to the battlefield, where they must kill or be killed. Can such an experience be justified under the concept of “no pain, no gain”? If the country ultimately wins the war, does that victory outweigh the immense suffering endured by those who fought?

The Balance Between Necessary and Harmful Pain

Like weight training, where lifting heavy weights leads to muscle growth, some degree of pain is necessary for strength and progress. But overtraining—pushing beyond the body’s limits—results in exhaustion, injury, and long-term harm. In the same way, extreme physical, mental, or emotional stress can be destructive rather than constructive.

Enduring constant abuse, harassment, or violence leads to deep trauma. Instead of becoming stronger and more resilient, victims often become anxious, weak, and distrustful. They may develop coping mechanisms such as extreme timidity or aggressive arrogance to shield themselves from perceived threats.

Pain, therefore, is a necessary component of growth—but excessive pain is harmful. Overworking leads to burnout, both physically and mentally. Understanding this distinction is crucial in maintaining a balanced approach to growth.

Is Pain Subjective or Objective?

The extent of pain can be viewed from both objective and subjective perspectives. Objectively, certain experiences—such as abuse, violence, and harassment—are universally recognized as harmful. Throughout history, humanity has worked to eliminate such suffering. In modern society, lawless tribal violence is largely a thing of the past, and medical advancements have significantly reduced the suffering caused by disease. Life today is more hygienic and comfortable than it was centuries ago. In this sense, we have made great progress in reducing unnecessary suffering.

However, pain also has a subjective aspect. Ironically, as societies eliminate more and more sources of suffering, people seem to become more sensitive to even minor discomforts. A small inconvenience in a highly comfortable environment can feel disproportionately painful. This phenomenon can be likened to cleanliness: in a dusty environment, a small amount of dirt goes unnoticed, but in a perfectly clean room, even a tiny speck of dust becomes bothersome.

A similar pattern is observed in modern health conditions. Urban populations in developed countries, where hygiene standards are highest, report higher rates of allergies. It seems that as we eliminate external threats, our sensitivity to minor discomfort increases. In this way, less pain can paradoxically lead to more pain.

The phrase “no pain, no gain” suggests that pain is necessary for growth. However, in today’s world, a different reality seems to emerge: “no pain, more pain.” When we avoid necessary challenges and discomforts, we not only miss out on growth, but we also become hypersensitive to minor difficulties. What should be manageable struggles begin to feel extreme, leading to trauma, weakness, and even misplaced aggression.

The Role of Extreme Pain in Human History

From a historical perspective, humanity’s progress has largely been about overcoming extreme pain—wars, starvation, and deadly diseases. These are pains that should be avoided, as they do not lead to personal growth but rather destruction. Yet, paradoxically, it is through enduring and overcoming these extreme hardships that humanity has achieved progress.

This brings to mind the experience of Viktor Frankl, a survivor of the concentration camps. Given the horrors he endured, it would be unsurprising if he had been left permanently traumatized. Yet, instead, he discovered a profound truth:

People can endure suffering if they find meaning in their lives.

His insights have helped countless individuals understand resilience and purpose.

Frankl was not the only one to transform extreme suffering into wisdom. Many great figures throughout history have endured intense pain yet emerged with profound insights. On a collective level, humanity has overcome catastrophic suffering and, in doing so, has achieved wisdom and growth.