Slow Down – Play the Long Game

We all go to the gym because we love something about it. Sure, we might hate the DOMS, the cardio, or those brutal Bulgarian split squats (!!!), but ultimately, we’re in it for the joy. To feel good, blast music, and yell at heavy circles until we hit a new PR.

But what’s the fastest way to kill all that fun? Injuries.

If you’ve ever experienced a serious injury, you’ll know how quickly you start missing all the things you thought you hated—when you're stuck at home, unable to do anything. As much as it sucks to admit, sometimes it's best to slow down and remind ourselves that playing the long game almost always matters more.

Progressive Overload

Progressive overload is our best friend. Do more than last time? Boom—you're improving!

But here's the catch: you can't add 2.5kg to your max deadlift every week for the next three years (unless you're planning on collecting some world records).

This is where periodisation and variation come in. Playing with rep ranges, tempos, and exercise selection allows us to continue progressing submaximally. Instead of chasing your 1RM every block and frying your nervous system, try working on your 10RM for a while. Then maybe a block of paused deadlifts. You’ll still build strength—but with far less risk.

More kilos on the bar is more fun—but it’s also more risk. So we train smart.

When to Slow Down

Now here’s the tough part—knowing when to pull back.

No matter what, everyone wants more right now. But sometimes, that’s not what your body needs. If you’re plateauing, feeling flat or fatigued, or dealing with little niggles that keep popping up, those are your warning signs. The alarm bells are going OFF.

You’ve likely hit a wall, and it’s time to back off. Deload. Reassess the plan.If you keep pushing, chances are you’ll end up injured—and set yourself back months instead of just taking one smart, easy week.

If you’re looking for expert help with periodising your strength training for long-term, injury-free progress, speak to a qualified Geelong coach at Strong Geelong. I’m always here to answer your questions and help you train smarter at one of the best gyms in Geelong.

Coach Bradman

Strong Geelong