Load Management
The solution to 99% of your problems (we promise)
Let’s get straight to the point – we’re talking about: load management.
Let’s break down what it is, why it’s so important, and most of all: How to actually apply it in real life (yes, easily!).
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What is Load Management?
In a training context, load management refers to how we control the stimuli we expose ourselves to.
These stimuli – and the stress they create – are essential for good training, because they force the body to adapt.
But here’s the thing:
If the load is too high, it eventually leads to overload – and that comes with all kinds of unwanted effects.
So the first step is understanding how to actively manage those stimuli – and realizing how critical they are for your long-term success in training.
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These are the levers you DO control in training:
• Volume (frequency, number of sets & reps)
• Intensity (weight, speed)
• Exercise selection & execution
(from a biomechanical perspective, both the choice and execution of an exercise determine which structures are stressed and how much)
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These are the levers you only PARTIALLY control – but they influence EVERYTHING:
• Mental health
• Sleep quality & quantity
• Nutrition
• Your job & financial situation
• Family & kids
• (For menstruating people) The menstrual cycle
I don’t need to explain how impactful these factors are.
And yet – we all tend to ignore them completely when it comes to realistic training planning.
We know how much we’ve got on our plate, how stressed we are –
and still, we somehow expect our body to perform like it’s running on full power.
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So how do you plan training when so many factors are unpredictable?
(Spoiler: Autoregulation.)
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Training Plan = Sketch, Not Law
Here’s the deal:
Your training plan is a sketch, not a rigid blueprint.
It’s a tool to give you a rough direction.
You follow it – but adapt in the moment based on how you feel:
• If you feel great, go hard.
• If you feel off, adjust your expectations – stick
to the plan, but go easier.
Ask yourself before every session:
“How am I feeling today?”
Be honest – and kind – with yourself.
Adjust your sketch accordingly, then get to work.
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What happens over time?
You’ll develop the ability to naturally and subconsciously adjust your training to whatever life throws at you.
That’s autoregulation.
Simple. I promise.
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Want to Learn More?
If you want to learn how to apply all of this in real life:
👉 Definitely check out this video:
Btw, we will host Workshop on Saturday July 12th, 10 - 12h in the Back2Back Gym Berlin. We will show you our favorite lower body exercises, how to do them correctly & how to program them. Expect to learn a lot during these 2hs - the workshop costs 25€. If you want to join, pls write an E-Mail to info@b2b-gym.com as capacity is limited.
Happy Week,
Jamal from Back2Back