Training load management: how training volume can be increased gradually

In the IOC statement load is defined broadly. It includes training load and competition load, but also calendar density, psychological stress and travel [1]. The statement points out that poor load management is an important risk factor for injury, and gives practical advice for planning, monitoring and adjusting the load [1].

The findings describe associations. Many of the studies are small and observational, and they use different methods [1]. This means that the numbers say something about what is associated with injuries, and not that a particular increase alone causes them.

Overuse injuries are described in the statement as cumulative and without a clear onset. In several sports they are regarded as just as big a problem as acute injuries [1]. Athletes seem to tolerate small changes in load better than large fluctuations, and the practical consequence is that increases should happen gradually and in a controlled way [1].

For this reason, what happens over several weeks is more interesting than a single session. A week with much more than usual, after a quiet period, is an example of a larger fluctuation.

The statement recommends limiting the increase in weekly training load to less than ten percent. The figure is taken from data in Australian football, cricket and rugby league [1]. As a calculation example, three sessions of 60 minutes, that is 180 minutes, give a limit of about 198 minutes the following week.

Another measure is the ratio between acute and chronic load. It compares the load of the last week with the average of the last four weeks [1]. The authors recommend keeping the ratio between 0.8 and 1.3, where the injury risk was low. At a ratio above 1.5 the risk more than doubled, and a delayed effect was also found, with higher risk the week after an abrupt increase [1]. If the average of the last four weeks is 200 minutes, 1.3 corresponds to a week of 260 minutes.

The model has only been examined in a few sports, and the authors warn against transferring it uncritically to others [1]. The numbers can be used as a guide to how fast an increase should go, and not as a limit that guarantees anything.

The load should always be adapted to the individual, because the response varies a great deal [1]. In a piece from the Norwegian School of Sport Sciences, VO2 max increased by about ten percent on average after three months of endurance training, but the effect varied from no increase to 40 percent between individuals [3].

The IOC statement found no single marker that reliably shows that the body is not adapting. Subjective measures such as sleep, fatigue and recovery are described as useful [1]. How the training feels therefore has value alongside the numbers.

Our sources give no general rule for pain during training. For shoulder pain, the Lægehåndbogen describes that the arm can be used freely within the pain limit, that immobilisation should be avoided, and that periods of relief from heavy shoulder loading may have a place, but should not be the only measure [2]. Repeated heavy work with the arms above shoulder height should be avoided, and work tasks can be varied [2].

Night pain that wakes you and difficulty lying on one side are described as typical of the condition in question [2]. Such signs, and problems that do not improve over time or get worse, are a reason to have them assessed by a healthcare professional.

A chiropractor can examine where the pain is and what triggers it, and together with you make a plan for loading and rehabilitation. You can read more about chiropractic and personal training with us. If the problems are related to running, you will find more on the page about running injuries.

What is load management in training?

It means planning, monitoring and adjusting how much load the body is exposed to. Load includes training, but also competitions, calendar density, psychological stress and travel [1].

How much can I increase training volume from week to week?

The IOC statement recommends limiting the increase in weekly training load to less than ten percent. The figure is taken from team sports, and the load should always be adapted to the individual [1].

What do acute and chronic load mean?

Acute load is the load of the last week, and chronic load is the average of the last four weeks. The ratio between them has been proposed as an indicator, with 0.8 to 1.3 as the range with low injury risk in the studies [1].

Can I train when I am in pain?

There is no single answer that suits everyone. For shoulder pain, the Lægehåndbogen describes that the arm can be used freely within the pain limit [2]. If you are unsure, or the problems get worse, they should be assessed by a healthcare professional.

Does the ten percent rule apply to me?

This is uncertain. The figure is taken from Australian football, cricket and rugby league, and the authors warn against transferring the models uncritically to other sports [1].

You can read more about chiropractic and personal training. You can find more articles in the overview of articles.

This article was written by Dr.Dropin Fysikalske and is based on the sources listed below. It gives general information and does not replace an examination by a healthcare professional.

The websites were accessed and read on 22 October 2026.

1. Soligard T, Schwellnus M, Alonso JM, Bahr R, Clarsen B, Dijkstra HP, Gabbett T, Gleeson M, Hägglund M, Hutchinson MR, van Rensburg CJ, Khan KM, Meeusen R, Orchard JW, Pluim BM, Raftery M, Budgett R, Engebretsen L. How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. Br J Sports Med. 2016;50:1030-1041. doi:10.1136/bjsports-2016-096581. Link

2. Olsen BS, Jensen AN, Hansen TB, Søndergaard A. Subacromielt smertesyndrom (Subacromial pain syndrome). Lægehåndbogen, sundhed.dk. Updated 16 December 2021. Link

3. Øien L. Blodet spiller en viktig rolle i utvikling av god kondisjon (Blood plays an important role in developing good fitness). NIH-podden, Norwegian School of Sport Sciences. Published 17 November 2021, last updated 20 November 2023. Link