Progressive Overload
- SDF Fitness
- Jul 31, 2024
- 2 min read
What is progressive overload, and how can you apply it to your training?
Progressive overload involves gradually increasing the intensity, duration, frequency, or volume of your workouts so that you continue to make progress.
There are many ways to use progressive overload. If you have access to various weights, you can gradually increase the weights that you use in your workouts or exercises. If you are working out at home or have limited equipment, you can still use progressive overload!
Here are a few ways you can use progressive overload in your workouts:
Increase resistance: As mentioned, when you can comfortably complete the desired number of repetitions with proper form, gradually increase the amount of weight you are using for the exercise.
Add repetitions or sets: If you don't have access to heavier weights, you can increase the number of repetitions or sets you perform. For example: if your programmed exercise assigns 12 reps and the last few reps feel easy, it is time to increase your weight or add additional reps and/or sets.
Increase workout frequency or time: If you are currently strength training two days a week and have stopped seeing or feeling progress, consider adding an additional workout or increasing the length of your workouts.
Manipulate exercise difficulty: You can add pauses or isometric holds, use compound sets, add resistance bands, and progress exercises like assisted push-ups and pull-ups to unassisted variations.
Progressive overload is essential for continued improvements. Without it, once your body has adapted to a certain level of stress, progress may plateau.
It's important to note that it should be applied in a systematic and controlled manner so that you allow your body adequate time for recovery. If we progress too quickly, we increase the risk of overtraining or injury.
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