If you are already active but looking to increase your workout program’s intensity you should prepare for a gradual progression to ensure your chances of success. Increasing the intensity too quickly can be counterproductive as you risk overuse injuries like tendonitis, bursitis and fasciitis. Your body needs time to adapt to new demands and requires ample rest and recovery between workouts.
Many experts suggest following the 10% rule, increasing your activity – intensity or time – by no more than 10% per week. For instance, if you are performing 10 squats one week, progress to 11 the following week.