It may be a term we hear thrown around a lot in the fitness industry but what actually is progressive overload? How do we implement it and why?
In a simple explanation, progressive overload is when you challenge your body from what it is use to which allows you to gain size, strength & endurance. This can be in the form of increased weights, frequency, reps etc. By changing up your training routine and progressing through various forms of overload you will be less likely to plateau with your strength & fitness.
Ways you can progressively overload
Increase Weights
It is probably the most obvious, but adding more resistance to your exercises making it heavier is a step to progression.
Change Tempo
There are so many ways to play with tempo to push your limits, here are a few. Take shorter rests between sets to increase fitness levels or faster reps with a lighter weight. Slower reps on the eccentric part of the movement, adding a pulse, adding a band.
Change Reps
Again this will vary from person to person but as an example you may be lifting 10kg for 10 reps of 3 sets, you may increase this to 12 reps of 3 sets. You may also play with increasing sets as well as reps to see if getting to those last reps each time challenges you more.
Increase Frequency
This may be the entire length of your workout or it may be split across your training week. Increasing training sessions with an extra exercise block or adding on three sets across your week may also challenge your body and push you into a progressive overload.
Remember progressive overload is gradual, it is due when your body needs to be challenged more to break and repair to progress again. It will not be something you do every couple of weeks.
p.s it is a good idea to pick just one option at a time, this makes it sustainable to implement in your next phase of training and also lots of room for other options to use as you continue on your health & fitness journey!
0 comments