What Is Progressive Overload? Progressive overload is one of the more common methods to train which is when you increase the weight, frequency, and repetitions as you progress through your workout. Training this way challenges the body and can help you increase strength in your strength training program. This progressive overload can also be used in cardiovascular training too.
What Is Progressive Overload? IStock- photo credit: Thanumporn Thongkongkaew
One of the main reasons people plateau in their training is because you are doing the same workouts repeatedly without changing the program. And the best way to eliminate plateaus in your workouts is to change up your workout program every 4 to 6 weeks or so. When you change up your workouts regularly it can help to challenge your muscles and help you become stronger.
A good example of how progressive overload works is the first two weeks you are strength training at 50% of your 1 rep max for 10 reps And the second two weeks the weight increases to 60% of your 1 rep max for 12 reps. And the third week the weight increases to 65% of 1 rep max for 15 reps.
There was a 2011 research study that was published in the European Journal of Applied Physiology, and it revealed that increasing the weight and the exercise repetitions resulted in an increase in muscle growth and biceps strength for both men and women.
Several Different Ways To Progressively Overload In Your Workouts
- Increase Endurance by increasing the number of repetitions in your workouts and doing this every 2 to 3 to 4 weeks or so.
- Increase the resistance by increasing the weight by 10 to 15% every 3 to 4 weeks or so. A good tip to follow is give your body at least 1 to 2 days to recover after a full week of lifting weights.
- Increase the tempo and intensity of your workouts every 2 to 3 to 4 weeks. The less rest you have in between sets and the faster you do each exercise the more intense the workout will be.
It is advisable to implement progressive overload in your exercise routine once you are comfortable executing proper form in each exercise you do. And is advisable when you do implement progressive overload to do it safely.
The Bottom Line is progressive overload is one of the best ways to help you get past the normal plateaus that you face when you exercise. Progressive overload will help to increase your strength and muscle gain.
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References
- Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011 Jun;111(6):1063-71. doi: 10.1007/s00421-010-1735-9. Epub 2010 Nov 27. PMID: 21113614; PMCID: PMC4215195.
