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Progressive Overload

Modern Gym

What Is Progressive Overload?

Progressive overload is a method of training which is applied to optimise the development of strength and muscle size. The reason for this is, overtime with training, your strength should begin to increase, however, should you continue to apply the same amount of resistance week in week out, your body will be comfortable with the weight and have no reason to become stronger. With progressive overload, you will consistently increase the resistance you apply to each muscle group in order to exceed the comfort zone and break down the muscle tissue to implement growth. 

 

Ensuring you incorporate progressive overload into your routine will also be a great way to consistently challenge yourself and monitor the progression of you’re strength. In turn this will also help you maintain motivation as you should see an increase on a consistent basis – dependant on your diet etc.

Progressive Overload Applied

Applying progressive overload to your workout routine should be done with caution. The reason for this, if you’re un-educated on how to correctly introduce progressive overload you may increase the weight or intensity far beyond your capability and therefore cause injury.

 

In order to allow your body to adapt to the increased resistance, it should be done so gradually. Typically, an increase of around 10% to the weight/resistance over each week or two should suffice.

 

A good practice when introducing progressive overload is to take notes of the weight you’re lifting for each exercise. Whether written in a note pad or on your phone, it will be a good way to stay on top of your progress and compare to previous weeks etc. With this, you can also factor in your diet, for example, if you’re in a calorie deficit, you may notice your strength dipping slightly. However, you will understand as to why this may be.

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It is important to maintain discipline with progressive overload, as you should always continue to prioritise your form over the weight you're lifting. For more experienced lifters, it can take longer to see progress and you may have to alter the exercises you perform and make tweaks on how you're hitting the targeted muscle group in order to be effective. 

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Progressive overload doesn't always have to be in relation to the amount of weight/resistance you're lifting. It can also be applied in the below methods:

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  • Increase Number of reps

  • Increase number of sets (volume)

  • Reduce the amount of time you rest between sets 

  • The number of times you train that muscle group a week 

  • Speed and control on reps (Tempo)

  • Training styles (dropsets)

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