Think Load Management Is Just for Elite Athletes? Think Again!

Think Load Management Is Just for Elite Athletes? Think Again

A few weeks have passed since LeBron James reached 50,000 career points, the Sixers’ decision to shut down Joel Embiid, and Kyrie Irving’s torn ACL — all of which led me to revisit the topic of load management.

From purely a spectator’s perspective, LeBron seems to have perfected his load management, which has been key to his sustained dominance in the league. Irving appeared to be managing it well, but the demands of extended minutes may have taken a toll, ultimately sidelining him for the season. Meanwhile, Embiid’s approach to load management continues to spark debate and now his career is in question.

It goes without saying, each of their season outcomes highlight how load management (or the lack of it) can shape an athlete’s longevity, performance, durability and overall career potential.

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When discussing load management, I’m referring to all sport and non-sport activities that stress the human body physiologically, psychologically, and mechanically, often categorized as external and internal loads.

In most performance-driven environments, trainers and coaches often prioritize external load, focusing on training volume, repetitions, weight lifted, and sport-specific skills. However, internal load is usually overlooked. This discussion will highlight the importance of internal load and why it is critical in overall health and performance, whether you’re a professional athlete or balancing a 9-to-5 job with regular workouts.

Internal load refers to the physiological and psychological response to stress or work performed (4). Unlike external load, which quantifies training volume and intensity, internal load provides a more individualized measure of how an athlete’s body adapts to training stress. Several factors influence internal load, including genetics, sleep quality, fatigue levels, mental state, environmental conditions, nutrition, and overall well-being (4).
One major challenge in managing internal load is the limited availability of tracking tools, especially outside elite sports settings. While technologies such as heart-rate variability monitors exist, they are often expensive and not widely accessible.
Two additional obstacles make internal load management difficult:
• Variability in individual response – Athletes react differently to the same external loads, requiring subjective assessment, which is often dismissed in favor of strictly quantitative data.
• Uncertainty around genetic influence – While genetics impact factors such as muscle fiber composition, hormonal regulation, heat tolerance, and neuromuscular efficiency, researchers are still determining the extent of these influences on internal load.
Despite these challenges, monitoring your internal training load is essential for developing effective training programs and fostering a holistic, individualized approach to performance and recovery.

I began this discussion by mentioning elite athletes who compete in a league that priotizes load management, but if you’re juggling a full-time job and regular workouts, prioritizing recovery is just as—if not more—important. 

Here's Why:

Work Stress + Gym Stress = Increased Risk of Burnout

A 9-5 job, especially one that’s sedentary, puts stress on the body in ways we often overlook. Long hours sitting at a desk can cause muscle imbalances, stiffness, and poor circulation. When you add strength training or intense workouts on top of that, your body is handling multiple stressors simultaneously. The excessive stress leads to muscle damage and fatigue.

Prolonged Intense Exercise Impacts your Immune System

Older theories are after prolonged or excessive bouts of exercise, decreases in glutamine levels makes you more susceptible to illness. Today, its believe that there are multifactorial underpinnings like stress, sleep, nutrition, circadian misalignment and infection/vaccination history that contributes to immune dysfunction as well (2).

Better Recovery = Better Performance

Your body will always prioritize survival over performance. If you’re sore, stiff, or dealing with nagging aches, your workouts suffer. Proper recovery through mobility work, stretching, and even techniques like lymphatic drainage or massage can help you move better and train harder without setbacks.

Older Athletes are Less Able to Tolerate High Workloads

You may be able to perform well, but Accumulated wear and tear over the years causes joints to become less resilient to high-impact forces and repetitive stress, increases recovery time, slowed neuromuscular reaction time, and increased perceived exertion.

Whether you’re a professional athlete, a weekend warrior, or a desk-bound worker trying to stay active, internal load management is a necessity. The fitness world often fixates on external load, yet the true indicator of performance, longevity, and injury prevention lies in how well the body recovers from stress.

The challenges surrounding internal load, such as limited tracking tools, genetic variability, and subjective interpretation, shouldn’t discourage you and trainers prioritizing it. Instead, they should drive a shift in mindsettoward a more individualized, holistic approach to training and recovery. Conversations about stress levels, sleep patterns, and mental well-being should be just as important as tracking reps and weights.

The cases of LeBron James, Joel Embiid, and Kyrie Irving highlight why load management is not just about playing time, it’s about sustainable careers and long-term health. The same principles apply to anyone balancing work, training, and life stressors. Ignoring internal load leads to burnout, injury, and performance decline. Prioritizing recovery, however, optimizes not just athletic output but overall well-being.

Don’t take your athleticism and well-being for granted. Start recovering smarter today….

Until Next Time!

Dana Garrett - Philly's best massage therapist

Sources:

  1. Exercise Immunology. (2013). United Kingdom: Taylor & Francis.
  2. Simpson, R. J., Campbell, J. P., Gleeson, M., Krüger, K., Nieman, D. C., Pyne, D. B., Turner, J. E., & Walsh, N. P. (2020). Can exercise affect immune function to increase susceptibility to infection?.Exercise immunology review, 26, 8–22.
  3. West, S., Shrier, I., Impellizzeri, F. M., Clubb, J., Ward, P., & Bullock, G. (2025). Training-Load Management Ambiguities and Weak Logic: Creating Potential Consequences in Sport Training and Performance.International Journal of Sports Physiology and Performance, 20(3), 481-484. Retrieved Mar 10, 2025, from https://doi.org/10.1123/ijspp.2024-0158
  4. Dudley C, Johnston R, Jones B, Till K, Westbrook H, Weakley J. Methods of Monitoring Internal and External Loads and Their Relationships with Physical Qualities, Injury, or Illness in Adolescent Athletes: A Systematic Review and Best-Evidence Synthesis. Sports Med. 2023 Aug;53(8):1559-1593. doi: 10.1007/s40279-023-01844-x. Epub 2023 Apr 18. PMID: 37071283; PMCID: PMC10356657.