The most important lesson in rehab comes from a man who carried a bull.

The story of Milo of Croton is so powerful that it’s still taught today in many universities — a story that eloquently highlights an essential principle of physical development.

Milo, an ancient Greek athlete renowned for his strength, had an unconventional style of training.

In preparation for his competitions at the Olympics, he would carry a newborn calf on his back every day for four years. As the calf grew in size and weight, so did Milo’s strength. By the time the four years had passed, Milo was carrying a full-grown bull on his back.

So why is this so important? And what does it have to do with rehab?

Well, in reality, you are Milo — turning up each day, doing a little more (when and where you can). Gradually increasing the “calf” on your back until you can carry a bull.

This process is called Progressive Overload — the art of making things just a little harder over time. As the challenge gradually increases, the body learns to adapt and become stronger.

Without the calf, there’s no bull. Without the small increases, there’s no progress. That extra 1 kg of weight, that extra squat, is what gradually builds you up. Unfortunately, for many people doing rehab, they’re still carrying that same small calf. They’re not increasing the difficulty, they’re not being deliberate in their practice. They’re being mindless (check out our Deliberate Rehab vs Mindless Rehab blog), and as a result, they don’t see progress.

Some common ways to apply progressive overload:

• Weight: Gradually increasing the weights you use.

• Volume: Gradually increasing the repetitions or sets of an exercise (e.g. progressing from 3 × 10 to 5 × 10).

• Distance: Gradually increasing the distance you run, swim, cycle, etc.

• Pace: Gradually increasing the speed you run (e.g. moving from 6 min/km to 5 min/km).

So, my challenge to you is this:
Tomorrow, you can lift the same calf you lifted yesterday… or you can lift a heavier one. Which will you choose?