If you are new to fitness all of these terms can be kind of difficult to take in all at once, or there is some confusion that is present. Or maybe you have been in the gym for a while and just want to dive a little deeper into progressive overload, this is the place!
What is progressive overload?
Progressive overload is placing gradual stress on the muscles you are training in order for your muscles to adapt to the new stress and grow overtime. Instead of staying stagnant, progressive overload helps challenge you and your body.
Different forms of progressive overload
- Increasing the weight you are lifting (most common).
You want to increase your weight in small increments about 5-10lbs. You will also want to stay with this weight until it feels too easy (as in you are not out of breath while doing your reps/you don’t feel as much demand on your muscles). With proper form and you feeling confident you can go up in weight, that is proper to do so.
- Increasing the volume of your training.
Otherwise; the number of sets or reps you’re performing. Ex: One week you are at 3 sets of 10 reps, next you bump it up to 3 sets of 12 reps, again doesn’t have to be a huge change.
- Lowering your rest time between sets.
This especially helps if you are just doing a quick workout that day, lowering your time between sets is best to make sure your intensity is there in a short period of time. Ex: 1 minute rest to 45 sec, or to 30 sec, and so forth. If you are looking to increase maximum strength gains, you will want to be taking a longer rest period between sets (2-5 mins) to make sure you are using the most power for heavier weight.
- Increase of time under tension
Which means putting more strain on your muscles. The slower the movement and count on the way down, the more demand that is put on your muscles (eccentric motion). Ex: 1,2,3 count on the down, then power fast on the way up.
- Frequency of workouts
Adding one more session in or moving one extra day a week. If you are enjoying your style of training at the time, you can incorporate progressive overload by adding an extra day of movement/training. Ex: A full body day, going for a walk, pilates etc.
Common mistakes that occur
Sometimes when people think of progressive overload, they think they have to bump up their weight by a copious amount in order to see or feel a difference. This is not the case the smaller increments the better so then you don’t burn out fast or cause yourself an injury. Another thing to focus on is your form. Always make sure your form is on point before going up in weight, and while performing the new weight in order to prevent injury and see the best results over time.
It doesn’t have to be complicated..
Although there are multiple factors when it comes to progressive overload, keep it simple and small. When you try to over complicate it, your workout and routine can become messy or tiring and then won’t lead to the results you want. Go slow and give progressive overload a go… LOL. Best of luck! If you have any questions you can comment below.
