If you’ve been working out for a while, you’ve probably heard the term ‘progressive overload’ being thrown around. But what exactly does it mean, and why is it so important for your fitness goals? Let’s break it down in a way that’s easy to understand and, more importantly, easy to apply to your workouts.
What is progressive overload?
In simple terms, progressive overload is all about gradually challenging your body to do a bit more over time. Whether you’re lifting weights, running, or doing any kind of exercise, the idea is to keep increasing the demands on your muscles or cardiovascular system. This gradual increase is what helps you get stronger, faster, and fitter over time.
Imagine trying to lift the same weight every workout without ever adding more reps or increasing the load. After a while, your muscles get used to it, and you stop seeing results.
That’s where progressive overload comes in – it’s the key to breaking through those plateaus and continuing to make progress.
Here’s ways in which you can apply progressive overload:
- Intensity: This is how hard you’re working. If you’re lifting weights, it’s the amount of weight you’re lifting. For cardio, it might be how fast you’re running. To apply progressive overload, you can gradually increase the intensity by lifting heavier weights or running faster.
- Volume: Volume refers to the total work you do. In strength training, it’s the number of sets and reps. For running, it might be the total distance. You can add more volume by doing an extra set or running a bit longer.
- Frequency: This is how often you work out. You might increase the frequency by adding an extra workout each week.
Without progressive overload, your body gets comfortable with the routine, and your progress slows down or stops completely. By consistently pushing yourself, even just a little bit, your body is forced to adapt. That’s how you get stronger or fasting overtime.
How to get started with progressive overload:
- Add weight: If you’re lifting, try adding a little more weight every week or two. Even a small increase makes a difference over time.
- Do more reps: Once your current workout feels too easy, add an extra rep or two to keep challenging yourself.
- Boost your cardio: If you’re doing cardio, increase the intensity by adding sprints or raising the incline on the treadmill.
- Track your progress: Keeping a record of your workouts helps you see how far you’ve come and motivates you to keep pushing forward. For a guide on how to track your progress, check out this blog.
If you’re ready to level up your training, we are here to help. Get in touch today, and let’s work together to create a road map to help you keep progressing.
