Ever wonder why some people move through workouts, hikes, or even life like it’s no big deal… while others are stuck in a cycle of pain or injuries?
The answer usually comes down to one thing: load versus capacity.
It might sound fancy, but it’s actually pretty simple, and understanding it is one of the biggest keys to moving freely, confidently, and feeling strong in your own body.
The Equation: Load vs. Capacity
Think of load as everything your body has to handle: workouts, your job, stress, poor sleep, that weekend project you swore would “only take an hour.”
Capacity is what your body can handle before it starts waving the white flag.
When your load stays within your capacity, your body adapts and gets stronger.
When your load beats your capacity… that’s when things start to go sideways.
Pain, tightness, fatigue, or injuries show up. Not always from one big event, but from all the small things piling up over time.
What Goes Into Load and Capacity?
Let’s break it down.
Load =
- Physical stress (workouts, posture, repetitive movement)
- Emotional stress (work, life, relationships)
- Environmental factors (sleep, nutrition, hydration, recovery)
Capacity =
- Strength and mobility
- Coordination and movement control
- Tissue and joint health
- Nervous system regulation (your ability to stay calm under stress)
- Recovery and rest
Here’s the key: both are always changing.
When you’re rested, eating well, and moving often, your capacity is high.
When you’re tired, stressed, or healing from something, your capacity shrinks.
It’s a balancing act. And knowing where you are on that scale makes all the difference.
How We Help You Load the Right Way
At On Point, we see this every day.
When someone walks in with pain, we don’t just chase the sore spot.
We zoom out and ask, “Where has the load been too high… and where has capacity fallen behind?”
Once we fix movement patterns and get your body working how it should, our goal isn’t to keep you in a bubble.
It’s to help you gradually build resilience so you can handle more without breaking down.
Picture This
Your capacity is like a glass of water.
Every drop from the faucet is a little bit of load: a workout, a tough day at work, poor sleep, stress.
When the glass is half full, you’re fine.
But if you keep adding drops without emptying the glass (with rest, recovery, or better movement)… it eventually overflows.
That overflow results in pain or injury.
Our job is to help you build a bigger glass.
One that can handle more life - more workouts, more adventures, more everything - without spilling over.
Conclusion
Understanding load versus capacity isn’t just about avoiding pain.
It’s about giving your body the freedom to move, play, and live the way you want without fear of the next setback.
When you respect your limits, move well, and build strength step by step, you expand what’s possible.
Because it’s not about doing less.
It’s about doing more smarter, and giving your body the capacity to keep up with the life you want to live.
Dr. Ryan A. DiPrimo
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