Progressive Overload


What Is Progressive Overload?

Anybody who has been following a weight training program properly for six weeks will find it easy and will want to make the exercises more challenging. Staying with the same program will not yield the desired results and it will eventually become boring. Adding gradual stress to the body during exercise defines the progressive overload principle. In this training principle, the stress leads to positive changes such as increased muscle size, strength and endurance instead of negative results such as injury and overtraining.      

How To Put Into Practice And Use Progressive Overload Properly?

There are various ways to increase the stress on the body by using progressive overload and it does not always mean lifting heavier weights:

  • Increase repetitions: you will be able to increase the intensity by increasing the number of repetitions you perform for a given exercise.

  • Increase sets: if your program suggests two sets, you can use the principle of progressive overload by performing an additional set that will slightly lengthen workout time. This is easy when it involves abdominal training but can get tiring with lifting heavy weights for another set.

  • increase exercises: adding an extra exercise to your current program.

  • Increase weight: after a few weeks, you will be able to increase the weight of the dumbbells or machine as the muscles will be more equipped to deal with a heavier load.

  • Increase the intensity of sessions: by cycling slightly faster, you will get a more intense workout and your body will be challenged. This progressive overload can be applied to cardiovascular and resistance training by increasing the speed of repetitions or working at a higher heart rate.

  • Decrease rest between sets: instead of a 30 second break between sets, opt for 20 seconds. This will increase the intensity and give the body less time to recover. Increasing the frequency of exercising by adding an extra day of training will decrease the recovery time, but it is also important to avoid overtraining and have at least one or two rest days per week.
 

Why Is Progressive Overload Important?

By stimulating the natural adaptive processes of the human body, progressive overload leads to muscle hypertrophy. It also stimulates the development of stronger bones, ligaments, tendons and other supporting structures. This means that more demands can be placed on the body in the future. In other words progressive overload leads to an improved body, mind and workout.

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