Most Injuries Are Caused by Too Much Intensity, Not Too Much Volume

It’s easy to blame injuries on training “too much.”

But here’s the truth:

Most people don’t get hurt because they do too much total work.

They get hurt because they go too hard, too often.

Intensity, not volume, is what breaks people.

Volume Builds Capacity. Intensity Tests It.

Think of your training like a bank account.

• Volume is making regular deposits, slowly building up your reserves.

• Intensity is swiping the credit card, pulling from what you’ve earned.

If you keep spending (hard efforts) without building savings (easy work), you go into debt, and that’s where injuries happen.

It’s not running 40 miles a week that gets you hurt.

It’s running 40 miles a week with three all-out sessions and no truly easy days.

That’s also a big reason why so many people struggle when combining strength and endurance—because they fall into The Most Common Mistake in Hybrid Training stacking intensity without managing recovery. If you’re pushing hard in the gym and on the track, but not balancing the load, it’s only a matter of time before something gives.

What This Looks Like in Real Life

• A CrossFitter goes 100% effort 5 days a week = injury

• A runner adds a 3rd high intensity day without adjusting other workouts = injury

• A lifter maxes out every week = injury

You can train often.

You can train long.

You can even train hard.

But you can’t do all three at the same time, all the time.

How to Actually Avoid Injury

• Keep the easy days easy! Most of your training should be in the the 2–4/10 intensity range

• Keep high intensity sessions (6/10+) to 1–2x/week

• Respect your recovery: sleep, food, and stress management

• Build up volume gradually, and adjust it when intensity increases

The Bottom Line

Injuries aren’t usually a sign you’re doing “too much.”

They’re a sign you’re doing the wrong mix of training.

Think of it like spending vs investing.

Intensity is spending. Volume is investing.

If you keep spending without building investments, you'll always be broke (or always injured).

Action Step:

Audit your training week. If more than 2 sessions are a 7–10/10 in effort, scale back, you're just asking for injury. Build your base, don’t keep lighting it on fire.

Need Help?

Ready to train smarter, not just harder?

If you’re tired of getting hurt, stalling progress, or second-guessing your programming, my 1:1 coaching can help. You’ll get a personalized plan that balances intensity and volume, builds real capacity, and keeps you progressing without burning out. Click here to learn more about 1:1 coaching.

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