4 Simple Ways to Progressively Overload
Photo by Anastase Maragos on Unsplash
Time and time again we get too comfortable and we don’t want to make that small adjustment which, in the end, can have massive effects.
If you find yourself doing the same exercise routine, weight, reps, sets and you’re wondering why you’re not showing any improvements, it’s because you’re doing the same thing again and again.
You’re not changing anything so your body doesn’t have to adapt.
The simplest way to do this is through the training principle progressive overload — which simply means, creating an increased demand on the musculoskeletal system to continually make improvements.
It is forcing your body to adapt to increased stress.
The end result is more growth, strength and endurance.
People may think that progressive overload is only for the guys in the gym
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https://www.un.org/sites/www.iamladp.org/files/webform/michiganstate-v-football-ncaa-game-on3.html
https://www.un.org/sites/www.iamladp.org/files/webform/troy-v-football-ncaa-game-on.html
https://www.un.org/sites/www.iamladp.org/files/webform/michiganstate-v-football-ncaa-game-on2.html
https://www.un.org/sites/www.iamladp.org/files/webform/appalachianstate-v-football-ncaa-game-on.html
https://www.un.org/sites/www.iamladp.org/files/webform/appalachianstate-v-football-ncaa-game-on2.html
https://www.un.org/sites/www.iamladp.org/files/webform/appalachianstate-v-football-ncaa-game-on1.html
https://www.un.org/sites/www.iamladp.org/files/webform/olemiss-v-football-ncaa-game-on.html
https://www.un.org/sites/www.iamladp.org/files/webform/appalachianstate-v-football-ncaa-game-on3.html
https://www.un.org/sites/www.iamladp.org/files/webform/olemiss-v-football-ncaa-game-on1.html
https://www.un.org/sites/www.iamladp.org/files/webform/mississippistate-v-football-ncaa-game-on.html
https://www.un.org/sites/www.iamladp.org/files/webform/mississippistate-v-football-ncaa-game-on1.html
https://www.un.org/sites/www.iamladp.org/files/webform/mississippistate-v-football-ncaa-game-on2.html
https://www.un.org/sites/www.iamladp.org/files/webform/auburn-v-alabama-ncaa-game-on.html
https://www.un.org/sites/www.iamladp.org/files/webform/auburn-v-alabama-ncaa-game-on1.html
https://www.un.org/sites/www.iamladp.org/files/webform/auburn-v-alabama-ncaa-game-on3.html
https://www.un.org/sites/www.iamladp.org/files/webform/auburn-v-alabama-ncaa-game-on2.html
https://www.un.org/sites/www.iamladp.org/files/webform/mississippistate-v-football-ncaa-game-on3.html
https://www.un.org/sites/www.iamladp.org/files/webform/auburn-v-alabama-ncaa-game-on4.html
https://www.un.org/sites/www.iamladp.org/files/webform/dubois-v-joyce-tx1.html
https://www.un.org/sites/www.iamladp.org/files/webform/dubois-v-joyce-tx2.html
https://www.un.org/sites/www.iamladp.org/files/webform/dubois-v-joyce-tx3.html
https://www.un.org/sites/www.iamladp.org/files/webform/t-v-j-tc1.html
https://www.un.org/sites/www.iamladp.org/files/webform/t-v-j-tc2.html
https://www.un.org/sites/www.iamladp.org/files/webform/t-v-j-tc3.html
https://www.un.org/sites/www.iamladp.org/files/webform/t-v-j-tc4.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-be1.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-be2.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-be3.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-be4.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-be5.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-bx1.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-bx2.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-bx3.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-bx4.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-bx5.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-bx6.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-ft1.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-ft2.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-ft3.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-ft4.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-ft5.html
http://www.semomilling.com/rex/PIAA-High-v-School-On-Hq2.html
http://www.semomilling.com/rex/PIAA-High-v-School-On-Hq1.html
http://www.semomilling.com/rex/PIAA-High-v-School-On-Hq.html
http://www.semomilling.com/rex/Indiana-High-v-School-On-Hq2.html
http://www.semomilling.com/rex/Indiana-High-v-School-On-Hq1.html
http://www.semomilling.com/rex/Indiana-High-v-School-On-Hq.html
https://www.un.org/sites/www.iamladp.org/files/webform/di-v-co1.html
https://www.un.org/sites/www.iamladp.org/files/webform/di-v-co2.html
https://www.un.org/sites/www.iamladp.org/files/webform/di-v-co3.html
https://www.un.org/sites/www.iamladp.org/files/webform/di-v-co4.html
https://www.un.org/sites/www.iamladp.org/files/webform/di-v-co5.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt1.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt2.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt3.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt4.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt5.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt6.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt7.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt8.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt9.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-yt10.html
https://www.un.org/sites/www.iamladp.org/files/webform/pa-v-ro-hd1.html
https://www.un.org/sites/www.iamladp.org/files/webform/pa-v-ro-hd2.html
https://www.un.org/sites/www.iamladp.org/files/webform/pa-v-ro-hd3.html
https://www.un.org/sites/www.iamladp.org/files/webform/pa-v-ro-hd4.html
https://www.un.org/sites/www.iamladp.org/files/webform/blake-v-jack-hd1.html
https://www.un.org/sites/www.iamladp.org/files/webform/blake-v-jack-hd2.html
https://www.un.org/sites/www.iamladp.org/files/webform/blake-v-jack-hd3.html
https://www.un.org/sites/www.iamladp.org/files/webform/blake-v-jack-hd4.html
https://www.un.org/sites/www.iamladp.org/files/webform/blake-v-jack-hd5.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-dt1.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-dt2.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-dt3.html
https://www.un.org/sites/www.iamladp.org/files/webform/tyson-v-jones-dt4.html
Perhaps the most common form of progressive overload is adding more weight.
And no, I don’t mean going from a 60kg bench press in one session to trying to do a 70kg bench in the next session.
I mean going from 60kg to 62kg in the next session.
By increasing the amount of weight your lifting, you’re forcing your muscle to grow to be able to cope with lifting the increased load.
You’ll notice that when you increase the weight, you won’t be able to do the same number of reps.
That’s completely fine and once you get stronger, your body adapts and your muscle grows, you’ll be pushing those same number of reps again. But, once this happens, it’s time to increase the load again.
For example:
