Not Planning for This in Your Workouts = Injury and Major Setbacks

Why It Matters

Ignoring tendon recovery risks acute injuries and long-term setbacks; structuring training to stimulate connective tissue safely preserves progress and reduces downtime.

Summary

Workout progress often outpaces tendon adaptation, which can take 12–15 weeks or longer, creating a gap between perceived strength and connective tissue readiness that leads to injury. To prevent setbacks, prioritize flawless form over heavier loads, slow the eccentric (lowering) phase to stimulate tendon adaptation, and resist the urge to rapidly increase weight. Progress can also come from more reps, more sets, or other non-load increases rather than immediate heavier lifts. Patience and gradual, targeted stimulus for tendons are essential for long-term gains.

Original Description

Pls end the “no days off” narrative…

Don’t think “that won’t be me” when you see other people getting injured - putting your head in the sand and following the “no days off” bullsh*t is not a strategy.

Hi, I'm Dr. Stephanie, a chiropractor with over 20 years of experience and host of The Better Podcast who is obsessed with female biomechanics and helping women build dream bodies today that carry them into their 70s with ease. Follow along if you're bored of diet culture and quick fixes and want the real deal when it comes to strength and longevity.

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