Fitness Guide to Progressive Overload

Consistent training is necessary to achieve consistent athletic progress. However, the intensity must also be increased over time so that muscles adapt to the new conditions.

There are several ways to increase intensity . However, one training principle stands out: progressive overload. Progressive overload refers to the progressive overloading of muscles, i.e., the gradual increase in training load, which promotes both hypertrophy and strength gains.

1. How Progressive Overload works

Progressive overload can be achieved in a variety of ways. It can be achieved by increasing the weight or training frequency, performing more repetitions and sets, improving technique, or reducing rest periods.

If you plan to increase the weight and you're training with barbells or dumbbells, for example, start by increasing the weight by 5%. However, you can also increase the training volume by doing more repetitions (about four to five more) or even one or two more full sets.

You can also increase the number of workouts you do per week by training a muscle group several times per week. Make sure you always use proper technique to get the most out of an exercise and reduce the risk of injury.

For example, you can utilize the full range of motion of an exercise to engage as many muscle fibers as possible. You can also utilize eccentric or negative contractions, which stretch the muscle more.

Another option is to opt for shorter rest periods between sets. For example, if you previously took a 90-second rest between sets, now reduce the rest period to 60 seconds. This also allows you to achieve a cardio effect in your workout, as your heart rate remains elevated for a longer period of time.

2. Why Progressive Overload is important

A major benefit of progressive overload is breaking or avoiding plateaus, as sustained, higher loads force the muscle to adapt. This includes developing greater strength and increasing muscle size.

It can be achieved through heavier weights, more repetitions or sets, more frequent training, or improved technique. However, it's important to remember that progressive overload should be approached gradually to avoid injury and ensure long-term progress.

It is also important to ensure adequate stretching and warm-up of muscles before each workout.