The Science of Progressive Overload Explained
Maybe you've heard of it or maybe you haven't, but progressive overload is the key in strength training. Whether you've just started with the basics of strength training or have been at it for years, this is a term that you need in your vocabulary.
First comes the question, what is progressive overload?
Progressive overload is a training principle that means gradually increasing the demands you place on your muscles over time so they can adapt, grow stronger, and more resilient. When you lift weights, run, or do resistance training, your body responds by getting stronger, bigger, or more enduring, but only if the challenge keeps increasing. If you always lift the same weight for the same number of reps, your body adapts and stops progressing. Whether you're using a bench press, a machine, or dumbbells, progressive overload is the best way to get your body to keep pushing it's limits.
Ways to implement progressive overload:
- Increase the Weight: add small increments (2.5-5 lbs per side) once you can perform sets with good form.
- Increase Reps: Do more reps with the same weight (e.g., from 8 reps to 10 reps).
- Increase Sets: Add another working set (e.g., 3 sets to 4 sets)
- Shorten Rest Time: Shorten your amount of time in between sets (e.g. 60 seconds to 45 seconds)
Benefits of progressive overload:
- Muscle Growth: challenging your muscles past their normal will increase muscle size over time.
- Improved Endurance: Progressive overload applied to reps and sets under strain improves endurance.
- Better Bone Density: heavier resistance stimulates stronger bones.
- Fat Loss & Metabolism Boost: Building more muscle through overload increases metabolic rate
- Increased Discipline: Regularly achieving small improvements builds confidence and discipline to help you reach your goals, in and out of the gym.
- Promotes Sustainable Long-Term Growth: Encourages gains without burnouts.
Now that you know the basics of progressive overload, you're ready to hit the weight rack and use your knew knowledge to propel your fitness journey. Remember, progress isn't instant, but with your new training with progressive overload, progress is imminent!