How To Progress Your Training

When rehabbing or training a client we consider 4 major elements:

  • Training Volume – total work required eg. how many reps/sets for strength, total distance for runners
  • Training Frequency – How often we should prescribe for you to train in a week
  • Training Mode – Type of training eg. Running, Strength training
  • Training Intensity – How hard to train eg. speed for runners, weight for those who strength train

When you come in for your appointment, I often try to set your goals in the first appointment. This sets the tone for what you would like to achieve, be it to rehab and injury, maintain a chronic injury or injury prevention training.

Here is insight into a physios brain by Sports Injury Bulletin on how we progress your strength training:

When setting your goal I will also perform safe strength tests to ensure we get your proper baseline. In the following couple weeks we monitor your progress and pain levels to make sure you are lifting the proper weight to start your journey towards your goals.

Remember from my previous blog that if you have taken a break from training or decreased your load recently that your baseline will be lower from when you were training consistently. It may be hard and demotivating (I know I struggle as a runner deloading after a break) because your brain says you can do it since youve done it before, yet, your body says no.

Having someone guide you through the process is key and it is what us physio’s are here for. You do not have to have an injury to see a physio, we do chronic injury management and injury prevention as well to help people achieve fitness goals safely. I myself am also a running coach so feel free to contact me on if you want help increasing your performance or an individualised plan to help you achieve your running goals.

And if you have any questions or would like help progressing into your training and staying injury free, click here to book an appointment with me!

Your friendly physio at Barangaroo Physio


Donatelli RA, Dimond D. Strength training concepts in the athlete. Sport-Specific Rehabilitation. 2007 Jan 1:223-32.

Moritani T. Neural factors versus hypertrophy in the time course of muscle strength gain. American journal of physical medicine. 1979 Jun 1;58(3):115-30.

From sports injury bulletin:

Issurin V. Block periodization: breakthrough in sports training. Ultimate athlete concepts; 2008.

Shattock K, Tee JC. Autoregulation in Resistance Training: A Comparison of Subjective Versus Objective Methods. J Strength Cond Res. 2020 Feb 13. doi: 10.1519/JSC.0000000000003530. Epub ahead of print. PMID: 32058357.

Helms ER, Byrnes RK, Cooke DM, Haischer MH, Carzoli JP, Johnson TK, Cross MR, Cronin JB, Storey AG, Zourdos MC. RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions. Front Physiol. 2018 Mar 21;9:247. doi: 10.3389/fphys.2018.00247. PMID: 29628895; PMCID: PMC5877330.

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