Progressive Overload

Everyone starts working out because they want to improve, right? That’s great but the real question is: how do we actually make progress?

We’ve all seen that person at the gym who’s there every day but still looks and performs exactly the same. They’re putting in time but not getting results. Why? There could be a few reasons but one of the biggest is a lack of progressive overload.

What is Progressive Overload?

Progressive overload is the idea that you should be gradually increasing the demand from your body with each training session. In other words, you must give your body a reason to adapt to get stronger, faster, or fitter by challenging it just a bit more with each workout. You can do this in a lot of ways.

Ways to progressively overload in the weight room:

• 📈Increase Weight (Lift more!)

• 📈Increase Repetitions

• 📈Increase Sets

• 📉Decrease Rest Between Sets

• 📈Increase Frequency (More workouts per week)

Ways to progressive overload with your cardio:

• ⬆️ Increase Distance (Go Farther)

• ⬆️ Increase Time (Go for longer)

• ⬆️ Increase Intensity (Higher avg heart rate)

• ⬆️ Increase Number of Sessions per Week

There are tons of ways to implement progressive overload so get creative. The key is that you are doing a little more than you did last workout. If you do this right week after week you will continue to increase your total volume and the work you can do. Then boom you’re doing it. You’re progressing!