How to Increase Your Training Load Without Getting Hurt
Getting fitter, stronger, or faster means increasing load.
But increasing load is also the fastest way to get injured — if you do it wrong.
The #1 Mistake: Too Much, Too Soon
Most injuries happen when:
Volume spikes
Intensity spikes
Frequency spikes
Your fitness improves faster than your tissues adapt.
The Tissue Adaptation Lag
Your heart and lungs adapt quickly.
Your tendons, joints, and ligaments adapt slowly.
That’s why people feel “fit enough” but still get injured.
The Smart Way to Progress
1. Change One Variable at a Time
Volume OR intensity OR frequency — not all three.
2. Use the “10–20% Rule”
Small, steady increases beat big jumps.
3. Deload Regularly (every 3-4 weeks)
Your body needs consolidation phases.
4. Track Niggles, Not Just Performance
Pain patterns matter more than numbers.
If You’re Always Breaking Down…
It’s not bad luck.
It’s usually a load management problem.
We Help You Train — Not Just Rehab
At Good Vibes Physio, we:
✅ Keep you training
✅ Adjust your load
✅ Fix weak links
✅ Build long-term resilience
👉 Want to progress without setbacks? Book an assessment and let’s build a smarter plan.
