Why some people tolerate high training loads – while others develop pain early
- Fysiobasen
- Feb 24
- 2 min read
Two individuals can follow the same training program, with identical exercises and loads. Yet one progresses without issues, while the other develops pain, stiffness, or overuse symptoms. This difference is rarely about motivation or “weakness”, but rather about biological and neurophysiological variability in how the body handles load.
Load is relative – not absolute
Training load is often quantified using weight, repetitions, or intensity. For the body, load is always relative to individual capacity.
Research shows that:
The same external load produces different internal stress
Previous injury, sleep, and stress affect tolerance
Adaptation rates differ substantially between individuals
As a result, a “moderate” program for one person may represent excessive load for another.
Tissue adaptation occurs at different rates
Muscles, tendons, ligaments, and bone adapt to training at different speeds.
Typical patterns include:
Muscles adapt relatively quickly
Tendons and ligaments adapt more slowly
Cartilage and bone adapt at the slowest rate
If progression is guided solely by muscular strength gains, supporting tissues may be overloaded before adequate adaptation occurs.
The role of the pain system
Pain threshold and pain responses vary markedly between individuals.
Studies demonstrate that:
Some individuals have more reactive pain systems
Stress and prior pain experiences increase sensitivity
Expectations and fear influence pain perception
Pain does not necessarily reflect tissue damage, but may function as an early warning signal that tolerance has been exceeded.
Recovery is an underestimated factor
The ability to tolerate training load is determined as much by recovery as by training itself.
Key recovery factors include:
Sleep quality
Energy availability
Psychosocial stress
Total cumulative training volume
Insufficient recovery lowers load tolerance even when training volume remains unchanged.
What this means in practice
Effective and sustainable training should:
Be tailored to the individual’s current capacity
Progress gradually and deliberately
Be adjusted when pain or functional decline persists
Account for both physical and psychological load
Standardized programs work best as starting points, not fixed prescriptions.
Implications for physiotherapy and training
For physiotherapists and coaches, this implies:
Less emphasis on finding the “correct” load
Greater focus on individual response over time
Early modification rather than pushing through pain
Individualized load management is essential for long-term progress.
Summary
Differences in load tolerance arise from variability in tissue adaptation, pain processing, recovery capacity, and life stress. Understanding these factors reduces overuse injury risk and supports more sustainable training and rehabilitation outcomes.
Sources
Gabbett, T. J. (2016). The training–injury prevention paradox. British Journal of Sports Medicine, 50(5), 273–280. https://doi.org/10.1136/bjsports-2015-095788
Drew, M. K., & Finch, C. F. (2016). The relationship between training load and injury. Sports Medicine, 46(6), 861–883. https://doi.org/10.1007/s40279-015-0459-8
Bahr, R., & Holme, I. (2003). Risk factors for sports injuries. British Journal of Sports Medicine, 37(5), 384–392. https://doi.org/10.1136/bjsm.37.5.384
