You Should Not Get Injured During a Training Session

Written by Evelyn Calado, MKin, CSCS, RKin

If you leave a training session injured, something has gone wrong.

That is not normal. It should not be expected. And it is not part of “training hard.”

I have been in this industry for over a decade, and I have seen far too many situations where clients get hurt in the weight room. Not because of bad luck, but because of poor decisions.

The Gym Should Be One of the Safest Places You Train

Think about it.

The weight room is a controlled environment.

• You control the load

• You control the movement

• You control the pace

• You control the rest

Compare that to sport, where there are opponents, unpredictable movements, and variables you cannot control.

In theory, your injury risk in the gym should be extremely low.

That does not mean training is easy. You should still be challenged. You should still push your limits.

But it should be done in a controlled and intentional way.

Where Things Go Wrong

Most training-related injuries are not random. They come from avoidable mistakes.

1. Ego-Based Training

This is one of the biggest issues.

A client walks in, maybe they look strong or athletic, and the session becomes about proving something. The load goes up too quickly, technique breaks down, and fatigue is ignored.

That is how people get hurt.

2. No Plan

This is more common than people think.

Clients come in and have no idea what they are doing that day. The trainer is choosing exercises on the spot with no structure, no progression, and no record of previous sessions.

Without a plan, there is no progression. Without progression, there is no direction. And without direction, you are just accumulating risk.

3. Poor Exercise Sequencing

Fatigue matters.

If someone is pushed to the point of exhaustion through their legs and core, and then asked to perform a heavy compound lift, that is a problem.

That is not “hard training.” That is poor decision-making.

4. Ignoring the Individual

Not every client should move the same way.

Mobility, injury history, movement patterns, and training experience all matter. If those are ignored, you are forcing someone into positions they are not prepared for.

That is where breakdown happens.

Soreness Is Not the Goal

Another misconception is that a good session should leave you unable to move.

If your trainer’s goal is to completely destroy you, that is a red flag.

• You should not struggle to sit at your desk

• You should not be unable to walk for days

• You should not feel worse instead of better

Anyone can make you tired.

It takes skill to build a program that challenges you, progresses you, and still allows you to function.

What Good Training Actually Looks Like

Good training is not random. It is structured.

• There is a clear plan

• There is progression over time

• Your loads and performance are tracked

• Exercises are selected for a reason

• Intensity is managed, not guessed

You are pushed, but within your capacity.

You improve, without being completely broken down in the process.

Playing the Long Game

At Avos Strength, the focus is simple:

Train. Play. Repeat.

The goal is not to win a single session. The goal is to keep you training consistently, improving over time, and continuing to do the things you enjoy.

That means:

• Checking your ego at the door

• Building progressively

• Respecting your current capacity

• Training with intention

The Bottom Line

The gym should not be where you get injured.

Can things happen occasionally? Yes. But injuries should be rare, not expected.

If you have worked with a trainer and felt unsafe, unsupported, or left sessions worse than when you walked in, that is not something you should accept.

You deserve better coaching than that.

Do You Really Need to Be Sore to Make Progress in the Gym?

Written by Evelyn Calado, MKin, CSCS, RKin

There’s a common belief that if you’re not sore after a workout, you didn’t train hard enough. You’ll hear it all the time:

“No pain, no gain.”

But here’s the truth: muscle soreness is not a reliable indicator of progress, and in many cases, it can actually get in the way of consistent, effective training.

Anyone Can Make You Sore—That’s Not the Goal

Let’s be honest: anyone can make you sore.
You don’t need a good coach for that. You just need someone to throw a thousand burpees at you or load you up with a ridiculous amount of volume and novel movements.

But that’s not training—that’s just stimulus for the sake of it.

A smart, well-designed program is about progress, not punishment. And if your trainer’s goal is to leave you crawling out of the gym or unable to sit in a meeting the next day; you might want to reconsider who you're working with.

The goal should never be to make the client sore.

Yes, soreness can happen, especially:

• In Week 1 of a new training block

• When exposed to new exercises or higher volume

• During deload-to-load transitions or push weeks

But soreness is a byproduct, not a training objective.

If I make a high-level athlete so sore they can’t train, move well, or compete, I’ve failed them. I’ve taken away their ability to perform; and that’s a disservice, not a badge of honor.

What Is DOMS—and What Causes It?

DOMS stands for Delayed Onset Muscle Soreness. It typically begins 12 to 48 hours after training, especially when:

• You’ve done a high volume of work

• You’re introducing new or unfamiliar exercises

• You’ve emphasized eccentric movements (slowing down the lowering portion)

DOMS is the result of microtrauma to muscle fibers and connective tissues. This triggers inflammation, increased sensitivity, and a bit of stiffness during the recovery process.

It’s not caused by lactate buildup.
And it’s not always a sign of an effective workout.

Soreness ≠ Progress

Being sore doesn’t mean you had a better session. And not being sore doesn’t mean the session wasn’t effective.

In fact, experienced trainees often feel less sore over time—even as they get stronger, faster, and more conditioned. Their bodies adapt more efficiently, and recovery becomes more seamless.

What builds muscle and drives performance isn’t soreness—it’s:

• Mechanical tension (how hard the muscle works)

• Metabolic stress (accumulation of fatigue within the muscle)

• Progressive overload (gradually increasing stimulus over time)

You don’t have to feel wrecked to be progressing.
You have to be consistent, intentional, and able to do it again next session.

So How Do You Know You’re Progressing?

Stop measuring your training by soreness. Start tracking metrics that actually reflect adaptation:

• Are your loads increasing?

• Are you doing more volume or better quality reps?

• Are you recovering better between sessions?

• Is your movement improving?

• Do you feel more capable, resilient, and consistent?

These are signs that you’re training well—not how wrecked your legs feel after squats.

When Soreness Might Be a Red Flag

Soreness that sticks around for multiple days or disrupts your ability to train again isn’t a sign of effectiveness—it’s a warning sign.

Watch for:

• Soreness that interferes with performance

• Postural compensation due to stiffness

• Constant soreness from session to session

• A lack of clear progress due to under-recovery

Chronic or extreme soreness usually means something’s off; either in your programming, recovery, or load management.

The Bottom Line

You don’t need to chase soreness. You need to chase consistency, progression, and execution.

Yes, soreness might show up here and there, especially when you introduce something new or push intensity. But if the main goal of your program—or your coach—is to leave you limping out of every session, it’s probably time to look elsewhere.

Train. Play. Repeat.

Want programming that actually respects recovery, performance, and progress? Book a session at Avos Strength and let’s build something that lasts.

How Long Does It Take to See Results From Training?

Written by Evelyn Calado, MKin, CSCS, RKin

Whether you're lifting to build muscle or grinding through cardio to boost your conditioning, it’s natural to ask: How long until I see results? The answer depends on the type of adaptation you're chasing—and how consistent you are.

This post breaks it down by phase:

• Muscle strength and hypertrophy

• Aerobic conditioning (aerobic base and VO₂max)

• And how long it takes to lose your progress if you stop

Let’s dive into what the research says.

Strength & Muscle Gains: What Changes First?

Phase 1: Neural Adaptations (0–4 weeks)

In the first 2–4 weeks of strength training, most improvements come from neural adaptations. Your brain and nervous system get better at recruiting muscle fibers, stabilizing joints, and coordinating movement. You may lift more—but not because the muscle is larger.

📚 Research Insight: Moritani & deVries (1979) showed early strength gains are primarily neural. Hypertrophy starts later.

Phase 2: Muscle Hypertrophy (4–12 weeks)

Hypertrophy (muscle fiber growth) generally begins around week 4–6, with visible muscle changes occurring between weeks 6–12 depending on genetics, volume, nutrition, and training history.

📚 Schoenfeld (2010) found hypertrophy requires progressive overload, typically ~10+ working sets per muscle group per week for noticeable gains.

What’s a Reasonable Rate of Progress?

• Beginners: 1–2 lbs of muscle per month is realistic (in a calorie surplus)

• Strength Increases: ~2.5–5% increase in working weight every 1–2 weeks for major lifts is reasonable for novices

• Progress slows for intermediate/advanced trainees; expect gains over months, not weeks

Conditioning: Aerobic Base and VO₂max

Building an Aerobic Base (Zone 2)

The aerobic base improves stroke volume, mitochondrial density, and fat utilization—especially through lower-intensity, longer-duration training (Zone 2).

• Beginner Timeline: ~8–12 weeks of 3x/week Zone 2 sessions (~30–60 min) to build a meaningful base

• Markers of Progress: Lower resting HR, improved repeatability, faster recovery between intervals

📚 Seiler & Tønnessen (2009): Elite endurance athletes spend ~80% of training in Zone 1–2, highlighting the importance of the aerobic base.

VO₂max Improvements

VO₂max is partly genetic—but also highly trainable, especially in untrained individuals.

• Beginners: Can see a 15–20% increase in VO₂max within 8–12 weeks

• Trained Individuals: Gains slow dramatically; might take years to improve VO₂max by an additional 5–10%

📚 Bouchard et al. (1999): Genetics account for ~25–50% of VO₂max variability, but training still plays a big role in untrained populations.

How Long Does It Take to Lose Gains?

The process of losing strength or conditioning is called detraining. It’s not instant—but it happens faster than most expect.

Muscle & Strength Loss

• Strength: Maintained fairly well for ~2–3 weeks of no training

• Muscle Size: Minor atrophy starts around 3–4 weeks of full rest

• Total Deconditioning: ~8–12 weeks of inactivity can lead to noticeable reductions in strength and size

📚 McMaster et al. (2013): Power output and strength decrease more rapidly in trained individuals during inactivity.

Conditioning & VO₂max Loss

• VO₂max: Can decline by 5–10% after just 2–4 weeks of inactivity

• Endurance performance: Degrades faster than strength, especially in high-level athletes

• Mitochondrial function: Begins to regress within a week or two

📚 Mujika & Padilla (2000): VO₂max can fall by ~20% within 8 weeks of full detraining.

Train smarter, not just harder. Results take time—and the key is consistency. If you want to build sustainable strength and conditioning, start with a plan that matches your level and lifestyle.

Need a program that does exactly that? Get in touch for custom training options tailored to your goals.

Why Your Workouts Aren't Working: The Case for Progressive Overload

Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on your muscles to stimulate growth and adaptation. Without this essential concept, many individuals find themselves stuck in a plateau, performing the same exercises with the same volume and load, and wondering why they’re not seeing results. In this blog post, we'll delve into the importance of progressive overload, the ideal length of a training block, the concept of rate of perceived exertion (RPE), and why you need to push yourself to make progress.

What is Progressive Overload?

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Progressive overload refers to the gradual increase of stress placed upon the body during exercise training. This can be achieved by:

- Increasing the weight lifted

- Increasing the number of repetitions or sets

- Reducing rest periods between sets

- Enhancing the complexity or difficulty of exercises

By continually challenging your muscles and body systems, you encourage them to adapt and grow stronger.

Why Repeating the Same Exercises Isn’t Effective

Performing the same exercises with the same volume and load over extended periods does not provide the necessary stimulus for muscle growth and strength gains. Here’s why:

- Lack of Stimulus: Muscles adapt to the workload you give them. Without increasing the challenge, muscles have no reason to grow or get stronger.

- Plateau: Repeating the same routine leads to a plateau where progress stalls because the body is no longer challenged.

- Boredom and Motivation: Sticking to the same routine can lead to boredom, decreasing motivation and adherence to your training program.

Ideal Length of a Training Block

A training block typically lasts between 4 to 8 weeks. This timeframe allows sufficient time for adaptation to occur without causing overtraining or staleness. After a training block, a deloading phase or a change in the training program can help reset the body and mind, preparing you for the next cycle of progressive overload.

Understanding Rate of Perceived Exertion (RPE)

RPE is a scale that measures the intensity of your exercise based on how hard you feel you are working. The scale typically ranges from 1 to 10, with 1 being very light activity and 10 being maximum effort. Here’s how to use it effectively:

- 6-7 RPE: Moderate effort, sustainable for longer periods.

- 8-9 RPE: Hard effort, challenging but doable for shorter periods.

- 10 RPE: Maximum effort, only sustainable for brief bursts.

For optimal progress, you should generally aim to train in the 7-9 RPE range. This ensures that you are pushing your limits enough to stimulate growth and adaptation without overreaching and risking injury.

A Common Question: "Can't I Just Do More Reps?"

A common question we get from clients is, "Well, can't I just do more reps?" The issue is that often these clients are using very light weights (5-20 lbs) and doing 20+ reps. Sure, you can do that IF you are working within the correct RPE – it needs to be challenging enough. The other point is that you are likely just wasting time and going through the motions, which is why we recommend using higher loads.

Strength Endurance vs. Max Strength

Understanding the difference between strength endurance and max strength is crucial for setting the right goals and expectations:

- Strength Endurance: This refers to the ability to perform many repetitions of an exercise without fatiguing. Training for endurance typically involves higher reps (15-20+ reps) with lighter weights. This is beneficial for activities that require prolonged muscle activity but is less effective for building significant muscle mass or max strength.

- Max Strength: This is the maximum amount of force that a muscle can generate in a single effort. Training for max strength involves lower reps (1-5 reps) with very heavy weights. This type of training is highly effective for increasing muscle strength and size.

Ideal Rep Range and Intensity for Building Muscle Mass

For building muscle mass (hypertrophy) and increasing strength, the ideal rep range is typically 6-12 reps per set with a weight that is challenging enough to bring you close to failure by the end of each set (RPE 7-9). This rep range strikes a balance between lifting heavy enough weights to stimulate muscle growth and performing enough repetitions to maximize muscle fiber engagement.

Benefits of Progressive Overload

1. Increased Muscle Strength: By progressively increasing the weight or resistance, muscles grow stronger to handle the new demands.

2. Enhanced Muscle Hypertrophy: Progressive overload stimulates muscle growth by causing microtears in muscle fibers, which then repair and grow back stronger and larger.

3. Improved Endurance: Gradually increasing the volume of exercise improves cardiovascular and muscular endurance.

4. Greater Motivation and Adherence: Seeing progress and overcoming new challenges can boost motivation and commitment to your fitness journey.

5. Reduced Risk of Injury: Properly implemented progressive overload helps build resilient muscles and joints, reducing the likelihood of injury.

Conclusion

Sticking to the same exercises with the same load and volume will not bring the results you’re aiming for. Progressive overload is crucial for continued growth, strength, and overall fitness improvement. By understanding and implementing progressive overload, setting appropriate training blocks, and monitoring your RPE, you can break through plateaus and achieve your fitness goals. Challenge yourself, embrace the process, and watch your body transform.

Remember, the key to making progress is consistent, incremental challenges that push your limits and encourage your body to adapt. If you’re unsure how to incorporate progressive overload into your routine, consider consulting a qualified coach who can create a customized program tailored to your needs and goals.

What Goes into Developing a Tailored Program for an Athlete?

Part 1: The Needs Analysis

The first thing that is done is a Needs Analysis which is a process that is used to determine qualities that are important for the athlete and sport.

This includes a Sport Analysis. Here the S&C coach identifies the demands of the sport including the Key Performance Indicators (KPIs). This requires knowledge of the sport, including the demands of the sport and a deep dive into the literature.  

3 Questions that a coach asks when doing the needs analysis:

1. What are the metabolic demands of the sport?

2. What are the biomechanical movements of the sport?

3. What are the common injuries observed in the sport?

From here the coach needs to determine the athletes current status which is achieved by doing an Athlete Analysis. This includes profiling the athlete, performance testing and goals.

Next the coach needs to determine what is required to bridge the gap between the current status of the athlete and what they need to do to achieve their goal - i.e. the Gap Analysis

From here the coach can implement the plan based on the Gap Analysis.

Part 2: The Yearly Training Plan (YTP)

First, the coach needs to take a look at the big picture in terms of competition schedule and the entire season. This requires the coach to develop a Yearly Training Plan (YTP).  A YTP is not only done by S&C coaches, but should also be done by the sport coach too; for developing technical and tactical skills specific to the sport.  When major tournaments are placed in the calendar the S&C coach can work backwards to develop the program.

 With the KPIs in mind, the plan can be written to make sure that the athlete is developing the right attributes to peak for the major competitions.  Coaches will use periodization, which is the systematic planning of long- and short-term training programs.

Periodization

The YTP with major competitions in mind, can be broken down into macrocycles, mesocycles and microcycles where the specific training sessions are designed, working to develop specific athletic abilities within the larger picture of the current training phase.

Strategic periodization involves intentional peaking for matches or events based on their perceived greatest priority or difficulty throughout a competitive season.  This is accomplished by the deliberate manipulation of training loads and recovery in the lead-up to targeted matches.

It should be noted that during the season, coaches need to be flexible, because schedules often change. However the YTP serves as the primary framework that guides the training season.