Progressive overload is the gradual increase in the difficulty or intensity of a workout program.
While I was working at the hospital this past week, the physical therapy assistant I was working with informed me that she was hitting a plateau in her physique. She stated that she was doing “everything right,” and did not understand why her body stopped responding to her routine.
Naturally, I began to ask her questions about her diet, workouts, and recovery. We discussed her increased protein and water intake, current lifting weights, and how she progresses, as well as her sleeping habits and stress management. Now although we understand this concept effortlessly as clinicians who as double as fitness fanatics, I realized that so many of my clients and other beginners to the weightlifting and fitness world, do not understand that progressive overload is vital to create a desired physique.
Therefore, I want to take the time to discuss progressive overload. What does it look like? How can you execute it? Why is it important? For most people, progressive overload is missing in their program and I am here to help you learn how to execute it
What is Progressive Overload?
Before you can execute the concept of progressive overload, we have to know what it is. So, the first question you should ask yourself is, what is it? Progressive overload is the gradual increase in the difficulty or intensity of a workout program. This concept outlines the importance of progressing your workouts throughout any fitness plan to continue achieving your desired result. There are many ways to execute progressive overload throughout your plan including an increase in weights, reps, sets, speed, or frequency. Next lets go into depth about how to execute this as a beginner.
How to Execute Progressive Overload
Next, lets discuss the ways in which you execute progressive overload,
Weights: gradually increase the amount of weight you lift in your plan. You can do this in a linear fashion, progressing each lift by 5-10% over the course of weeks. You can also perform pyramidal sets which allow you to increase your weight as you decrease reps
Reps: this is the amount of times you consecutively perform an exercise during your workout. Increasing/Decreasing your repetitions is closely related to the amount of weight you have on the machine or bar. If you are to progress your reps, you are looking for improvements in muscle endurance as the weight decreases.
Sets: this refers to one full collection of repetitions. By increasing the amount of sets of an exercise, you can increase the difficulty of your workout. This looks like performing an exercise for 3 sets of 10 reps then increasing to 4 sets of 10 reps.
Speed: this refers to the tempo of an exercise by creating a more explosive movement by increasing the speed or a more controlled movement by decreasing the speed.
Frequency: this refers to the gradual increase in the amount of times you go to the gym. Most beginners start off going to the gym 3 times per week however, increasing to 4, 5, or 6 times per week allows you to make your program more intense.
Feel free to use any of these techniques to provide variety to your workout plan and ensure that you continue to improve your physique and health in the gym.
Why is Progressive Overload Important?
Progressive Overload should be a regular part of any fitness program. When looking for a personal trainer, they should always use the principal to progress you and discuss their plans for your improvement throughout the program. This approach has been shown to decrease gym-related injuries as it allows you to gradually increase strength and endurance. With that gradual increase in strength and endurance, you are setting your body up to be more resistant to certain health-related illnesses such as diabetes, heart disease, arthritis, obesity, and high blood pressure. It also prevents plateauing in your program, which is basically how we got here in the first place!
Overall, progressive overload is a concept that is vital to your workout plan and should be included as to gradually improve your physical health and physique. It was an honor to educate you on this topic, and when you’re looking for a personal trainer in the future you remember me, Dr. Jadah Pinkney PT, DPT, CPT.
Citations:
Fischer, K. (2022, December 22). What is progressive overload?. WebMD. https://www.webmd.com/fitness-exercise/progressive-overload
