Propel Fitness Journal, Issue 012
There’s a fine line between training that builds you up—and training that completely destroys your body.
Too little, and nothing changes.
Too much, and your body rebels.
Dosing exercise is no different than dosing medication, nutrition, or even studying — there is an optimal amount, and under-/over-shooting that amount will have unintended consequences.
Volume Isn’t the Enemy—Guesswork Is
The biggest mistake most people make is either (i) winging it, or (ii) copying someone else’s program.
But optimal volume is personal. It’s not just reps and sets—it’s how you respond.
Here’s what to look for:
- Excessive soreness that lingers beyond 48 hours? Too much.
- No fatigue, no progress, no adaptation? Too little.
- Feeling challenged but recovering strong? Just right.
How To Fix It: Underloading
Try making steady progressions by adding in volume a little bit at a time.
Add a few repetitions (+2-5), some weight (+5-10%), an extra set, or even 1-2 more exercises to your training session.
BUT, only pick one of those things at a time, and make sure you can tolerate the increase for at least 2 consecutive training sessions before adding even more.
Check out this short resource I wrote for all of the ways you can make progressions (beyond just adding weight to the movement).
How To Fix It: Overloading
The goal here is to bring down your volume to an amount that is sustainable & recoverable from—and then slowly increase in order to continue building capacity.
1. Cut your total volume by 20% for 1-2 weeks (fewer sets, lessen the weight or reps, and/or drop 1-2 exercises/day) — Effectively, the opposite of the resource posted above.
2. See how your body responds — Better recovery? Less joint irritation?
3. Add the volume back, slowly & intentionally — watching for the “sweet spot” where you feel strong but not wrecked.
Real Talk
If you’re constantly dealing with aches, fatigue, or stagnation—this might be your signal to stop chasing “more” and start chasing better.
Where in your training could you simplify or scale back a bit right now?
– Dan
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