What is progressive overload?

If you want to get stronger, build muscle, or improve your endurance, there's one principle you absolutely must understand: progressive overload . This training principle is the foundation of all progress in strength training and physical development. But what does it actually mean, and how can you use it to maximize your results?

What is Progressive Overload?

Progressive overload means that you gradually increase the load on your muscles over time to force them to adapt and grow stronger. The body is incredibly adaptable, if you continue to lift the same weight or run at the same pace every week. You will quickly reach a plateau where no new results are seen. To continue to develop, you need to challenge your muscles by increasing the load in some way.

How you can apply Progressive Overload

There are several ways to increase the load and ensure you make progress:

1. Increase the weight: The most classic way to apply progressive overload is to gradually increase the weight you lift. For example, if today you bench press 60 kg for 8 repetitions, you can try increasing to 62.5 kg next week.

2. Increase the number of repetitions: If you can't increase the weight right away, try adding more repetitions with the same weight. Example: If you're doing 3 sets of 8 repetitions, try increasing to 3 sets of 10 repetitions before increasing the weight.

3. Increase training volume: Training volume = weight × repetitions × sets. By adding more sets or increasing the number of repetitions, you can gradually challenge your muscles more.

4. Reduce rest time between sets: Reducing rest time between sets can make your workout more intense and force your body to adapt by increasing endurance and strength.

5. Improve technique: If you lift the weight in a more controlled and efficient manner (for example, through slower reps), you can create more muscle activation and thus increase the load without necessarily lifting heavier.

6. Increase training frequency: Training a muscle group more often (e.g. 3 times a week instead of 2) can also be a form of progressive overload.

How quickly should you increase the load?

How quickly you can increase the weights or volume depends on your fitness level:

• Beginners: can often increase weight almost every week as their body adapts quickly.
• Intermediate exerciser: may see increases every two to three weeks.
• Advanced athletes: may need longer to increase weights, but can instead focus on fine-tuning technique and volume.

Summary

Progressive overload is the most important principle for building strength and muscle. By gradually increasing the load on your body, you can continue to make progress and avoid plateaus. Remember, it's not just about lifting heavier. You can also increase reps, volume, reduce rest periods, and improve technique.