Progressive Overload: the Key to Making Progress
If you’ve been going to the gym, running, or doing any type of exercise consistently but you aren’t seeing much progress, one reason could be that you aren’t using progressive overload.
Progressive overload is the gradual increase of stress placed on your body over time. This forces you muscles and cardiovascular system to adapt, become stronger and improve.
Without progressive overload, your body eventually adapts to the same level of workouts and your progress can plateau. The goal isn’t to make every workout harder than the last though. It’s to gradually improve over time. One simple way to use progressive overload in the gym is y using a rep range.
For example, if your goal is 8-10 reps on the bench press, choose a weight that allows you to perform at least 8 reps but no more than 10 with good form. So, if you bench 135 pounds for 10 reps this week, stick with that weight until you can get 11 reps. Once you hit 11 reps with good form, it’s time to increase the weight. You may only get 8 reps with the heavier weight at first, and that’s okay. Over time, you will work your way back up and repeat the process.
This is also why coming into the gym with a plan and tracking our workouts is so important. If you aren’t recording your weights and reps, it’s much harder to know whether you’re actually progressing.
Progressive overload can mean adding reps, increasing weight, improving technique, increasing range of motion or doing more work in the same amount of time. It’s not just about moving more weight! It’s about improving overall.
You don’t need huge improvements every workout. Small, consistent improvements over time create big lasting results. Showing up is the first step but making progress is the goal.
If you ever need help creating a plan, tracking your workouts or just getting started schedule a consultation at any point in time!
- Coach Jack
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