How to Progress Strength Training Without Flare-Ups

Oct 1

Time for Chris’ Story:

“I finally got into a groove with my lifting. Three weeks straight, no missed sessions. But now my knees ache every time I squat. Am I just not cut out for this?”

Chris wasn’t broken. His knees weren’t failing him. The problem was how he progressed his training.

Most people think strength gains come from piling on weight as quickly as possible. More plates = more progress. But the truth? Your muscles, tendons, and joints don’t adapt at the same speed. Muscles can get stronger in weeks, but tendons and connective tissue often need months to fully remodel (Kjaer, 2004). That mismatch is where flare-ups sneak in.

Think of your body like a construction site. Your muscles are the enthusiastic workers laying bricks fast. Your tendons are the slower, cautious engineers double-checking the foundation. If the workers outpace the engineers, cracks show up. In Chris’s case, the “cracks” were irritated knees.

Research backs this up: progressive overload is key for building strength, but it has to be gradual. The National Strength and Conditioning Association recommends increases of about 2.5–10% per week, depending on the exercise and athlete (Haff & Triplett, 2015). Push faster than that, and you’re rolling the dice with your joints.

So here’s what we did. We didn’t stop Chris’s squats. We adjusted the progression:

  • Scaled back the weekly jumps in weight. Instead of adding 20 pounds every week, he added 5.

  • Varied the stress. One heavy day, one lighter “volume” day. Same movement, different load.

  • Focused on recovery. Extra mobility for his hips and quads, better sleep habits, and yes, tracking soreness so we knew when to back off.

Within six weeks, his pain was gone. Better yet, he hit a personal record squat without his knees screaming at him.

The takeaway: flare-ups aren’t a sign to quit. They’re usually feedback that your progress outpaced your recovery. By making smaller, smarter jumps and letting your tissues adapt, you keep building strength without sidelining yourself.

And you don’t need fancy trackers to do this. Keep a simple training log: weights used, sets/reps, and how your body feels the next day. A little self-awareness goes a long way in spotting when you’re pushing too fast.

If you want a quick visual on how to apply progressive overload safely, here’s a great 4-minute explainer: YouTube: Progressive Overload Explained.

Chris’s story is a good reminder: strength training is a long game. It’s not about how fast you can stack the barbell. It’s about building a foundation your body can actually support. More isn’t better—better is better. If you want a custom-built training program, make an appointment at the MVMT Lab today!

References:

  • Kjaer, M. (2004). Role of extracellular matrix in adaptation of tendon and skeletal muscle to mechanical loading. Physiological Reviews, 84(2), 649–698.

  • Haff, G. G., & Triplett, N. T. (2015). Essentials of Strength Training and Conditioning (4th ed.). National Strength and Conditioning Association.