Ten minutes every day builds calluses. Two hours once a week mostly builds blisters.

Bodies adapt to repeated small loads and get injured by sudden large ones. Skin, tendons and attention all follow that rule, which is why the same total hours can produce either steady progress or a week off, depending entirely on how they were spread. Little and often is not the cautious option, it is the faster one. Recovery time is part of the equation.

Take your weekly total and split it across more days instead of adding to it. Ten or fifteen minutes, most days. Stop before it hurts, and notice how much more a month of that produces than the heroic version managed.