One of the most powerful takeaways: pain is not always related to injury and injuries are happening when we dive into new activities without being conditioned and have the capacity to perform. Sometimes can be simple activities like gardening which we do occasionally but for long duration, 2-3 hours. Every person has a different capacity for different movements or activities. Each of us has a threshold of what our body can tolerate. When the demand we place on it, whether through training, work, or life, exceeds that threshold, something might get tight or overstressed.
As we age, our capacity naturally declines. The good news? The body does recover and rebuilds. With smart strength and conditioning training, we can slow that decline, rebuild capacity, and after an injury, even expand what we’re able to do.
Key Insights & Lessons
- Capacity vs. Demand is the injury equation. Most injuries come from doing too much, too soon, too fast, not from an imperfect body. The safe zone is where demand stays just under capacity. Our training programs take you through the process of nudging capacity higher so life’s demands feel easier.
- Stability and strength expand your buffer. Before chasing “max load” or long runs, it’s about having enough stability and foundational strength so your capacity can hold up under stress.
- Protect your “marginal decade”. Attia and Brown call this the period later in life where physical decline accelerates. Building capacity now, through resistance training, prehab drills, balance work, and conditioning, creates a buffer that makes those years more independent and enjoyable.
- Pain ≠ damage. Pain is often about perception and fear, not just tissue breakdown. Recovery is also about restoring confidence in what your body can do.
- Consistency beats heroics. Big leaps in load or volume spike demand beyond capacity. Consistent, gradual progression keeps the demand-to-capacity balance in your favour.
How We Bring Capacity into Our Studio
Insight – How We Apply It – What You Gain
Capacity vs. demand – We scale your personal plan to build capacity just beyond your current baseline – Progression not perfection.
Stability before heavy load – Pilates & controlled strength come first, then muscle building progressions – Confidence in movement, safer training.
Building for the “marginal decade” – Every plan has prehab & strength designed for long-term independence – A stronger, more resilient future.
Mind-body link in recovery – Breathwork, mindfulness, Infrared Sauna and gradual exposure – Reduced fear, more freedom in movement.
Consistency over spikes – Our small-group personalised sessions emphasise steady gains – Fewer injuries, more progress.
For 2 weeks, every 10 weeks, we’re shaking things up with new movement patterns to challenge your balance and coordination. Think of it as giving your brain and body a reset, so you feel more capable and confident when life throws a little instability your way. This is the perfect setup for our 10-week strength block ahead, where you’ll be ready to lift, push, and progress with a stronger foundation.
Your health isn’t just about avoiding injury, it’s about expanding what your body can handle so you can live fully, for decades to come.