The body rewards consistency more often than occasional punishment.

Bodies respond well to repeated moderate demand and badly to occasional extreme demand imposed on someone unprepared. The heroic weekend after months of nothing produces injury more often than progress. Steady, unspectacular effort produces adaptation, which is the thing you actually want and the thing that lasts.

If you have been swinging between doing nothing and doing too much, cut the effort in half and double the frequency. Aim for something you could repeat on Wednesday. Adaptation follows the pattern rather than the peak.