Can I still continue strength training if my arms hurt?

Whether you can continue or not depends entirely on the type of pain you have. There is no unified answer.

Most people experience soreness and swelling in their arms the next day after exercising, pain when pressing them up, and pain when lifting their arms that is difficult but feels comfortable when they move. These are delayed-onset muscle soreness, which is a normal stress response after micro-damage of muscle fibers. Just like if your legs are soft and sore the next day after not climbing for a long time, it is because your muscles are adapting to new stimuli and preparing to gain strength. In fact, you can continue to practice at this time. Many veteran players who have been practicing for several years will even take advantage of the sore period to do light weight and high-rep polishing movements. This can speed up recovery and break through the plateau period. Of course, many sports rehabilitation practitioners do not recommend doing this. They feel that if the micro-damage is not completely repaired, then stimulation will occur, which will easily lead to injuries over the long term. It is better to train other parts such as legs and back first, leaving enough 48 hours of recovery time for the arms. Both opinions are actually supported by data. It mainly depends on your own training goals and physical tolerance.

But if the pain you feel is a sharp stabbing pain, a pain that occurs on the spot during practice, or is even accompanied by numbness in your arms, loss of strength, and limited movement, then don’t worry, you will definitely not be able to continue practicing. A junior member of my previous fitness team threw his arm for support when he was reaching the limit of curling last year. On the spot, he felt a stabbing pain on the inside of his elbow. He thought that young people could just carry it and finished the remaining three sets. As a result, it was later found out that he had medial epicondylitis of the humerus, which is what we often call golfer's elbow. It took him more than three months to dare to do upper limb training. Even lifting his arm in thick clothes in winter was difficult, and the gain outweighed the gain.

In fact, it doesn’t matter if ordinary enthusiasts can’t tell the difference. Next time you feel pain, first use the lightest dumbbell and do the movements you practiced before for ten or so times. If the pain subsides obviously after the activity is started, then just practice without worry. If the pain gets worse the more you move, or even when you exert force, stop quickly. If you are not sure, go to the rehabilitation department and take a look. It is better than trying to force the injury.