Performance Isn’t Just About Pushing Harder...

It’s about knowing how and when to push.

Written by Maddie Small, DPT

Whether you’re recovering, progressing, or stepping into something new, both your nervous system and tissues need intentional stress and recovery to adapt and perform.

After periods of physical or emotional stress, the nervous system can become more sensitive, reacting more strongly to inputs like load, volume, or even intensity. Combine that with tissues that may have lower tolerance from time off or injury, and it’s no surprise when pain, symptoms, or setbacks show up.

That doesn’t always mean something is wrong, it may be a sign your body is asking for a more strategic, supportive approach.

Progress isn’t linear—it happens by training through the waves.

Some days will feel strong, others may call for rest or recovery. The key is staying consistent and intentional.

Enter pacing and graded exposure:

• Pacing means adjusting training volume or intensity so you stay within your current tissue and system tolerance, allowing for recovery while avoiding flare-ups. It’s not about doing less, it’s about doing the right amount now to do more later.

• Graded exposure is the strategic reintroduction of movement, load, or previously limited activity, especially useful when you’re rebuilding from injury or working to regain confidence in your performance. You challenge the system just enough to build capacity and resilience, not shut it down.

Just like we progressively load a squat or long run, we can progressively load the nervous system too. With the right inputs—smart training, recovery, breath work, and nervous system down-regulation—both brain and body adapt.

This is where recovery meets performance. You don’t have to max out to progress. You have to build the capacity to tolerate more.