Progressive Overload

Let me break it down for you.

Progressive Overload. Sounds complicated?

It's not.

Progressive overload means making something a little bit harder or heavier over time.

There are 3 main ways we can do this when training:

• Increase the weight: You can add more weight to an exercise, so it becomes heavier.

• Paused reps: Adding a rep and a pulse for example… like a half rep so that it feels a little more challenging.

• Time under tension: You perform the movement slower so that the target muscles are working harder for a little bit longer. Essentially, the muscle is ‘under tension’ for more time.

Why do we progressively overload?

To get stronger!

For example, if we stick with option of increasing weights as a progressive overload method -

That might mean we start with 10-12 reps at 35kg. Then 8-10 reps at 37.5kg. And moving to say 6-8 reps at 40kg. Over time as you get stronger, the weight you lifted at a struggle for 6-8 reps won't feel so challenging anymore. You may find it easy to perform the same movement now for 10-12 reps instead of struggling to do 6 reps.

Makes sense?!

So, the once heavy weight is now your start weight! And you'll be able to increase your weights until you find a weight that feels tough again for 6-8 reps. And so on.

Progressive overload is a fundamental concept for weight training and getting stronger. If you keep lifting the same amount, or don't include other progressive overload methods mentioned above (paused reps or extra time under tension) then your muscles won't grow stronger. You'll plateau. Muscles need to feel tension and endure some resistance in order to grow stronger. This doesn’t mean you’ll get ‘bulky.’ It simply means you are getting stronger! So don’t be scared to increase your weights or start including methods such as paused reps. Progressive overload is necessary for an effective training and vital for any weightlifting program. Whether you’re looking to simply get ‘a little bit stronger’ or ‘a lot stronger’!