By Marina Aagaard, MFT
Far too many exercisers suffer overuse injuries a.o. in running and weightlifting because of too much too soon, eg. increasing volume more than 2,5 % per week.
Remember: Small steps at first: That’s how to progress,
Give muscles, fascia AND bones a chance, yes, yes, yes:
The road to top performance and lasting success.
Take a huge mental step: ‘Decrease’ your ambitions. Increase your training volume in relatively small increments initially, the first 1-2 training years; it will lead to better results with safer, more efficient and continuous training without chronic overuse injuries.
On the road to succes
At first increase the load or training volume with linear progression, small even increments with a maximal increase of 2,5 % from week to week, e.g. from 10 kg to 10 1/4 kg or from 1 km to 1,025 km (up to a maximal increase of 10 % for advanced exercisers).
‘Small steps’ can make your workout more successful and safe than ‘large steps’.
Should trainers be able to both progress and regress an exercise or training program?
Yes. However, it is better to go for a conservative progression, rather than having to back down, regression, after a physical and/or mental workout ‘failure’ or overload resulting in injury or demotivation.