Progressive Overload: What It Is and How To Do It

What is Progressive Overload?

Progressive overload is a principle of strength training that involves gradually increasing the weight, frequency, or number of repetitions in your workouts to challenge your muscles and stimulate growth. This principle is based on the concept of the General Adaptation Syndrome (GAS) proposed by Hans Selye, which refers to the body’s response to stress, involving three stages: alarm, resistance, and exhaustion. By gradually increasing the stress on your muscles, you can avoid plateauing, which is when your body adapts to the type of exercise you’re doing. In this guide, we will cover everything you need to know about progressive overload, including what it is, how to do it, and examples of progressive overload exercises.

How to Do Progressive Overload

Here are some tips for doing progressive overload:

  1. Start with a baseline: Before you start progressive overload, establish a baseline for your workouts. This means determining the amount of weight you can lift or the number of repetitions you can perform comfortably.
  2. Increase weight or repetitions gradually: Once you have established a baseline, gradually increase the weight or repetitions you perform in your workouts. This can be done by adding 5-10% more weight or repetitions each week.
  3. Vary your workouts: Varying your workouts can help you avoid plateaus and keep your muscles challenged. This can be done by changing the exercises you perform or the order in which you perform them.
  4. Track your progress: Tracking your progress can help you stay motivated and see how far you’ve come. This can be done by keeping a workout journal or using a fitness app.

Examples of Progressive Overload Exercises

Here are some examples of progressive overload exercises:

  1. Squats: Start with a weight that you can lift comfortably for 10 repetitions. Each week, add 5-10% more weight or repetitions to your workout.
  2. Bench press: Start with a weight that you can lift comfortably for 10 repetitions. Each week, add 5-10% more weight or repetitions to your workout.
  3. Deadlifts: Start with a weight that you can lift comfortably for 10 repetitions. Each week, add 5-10% more weight or repetitions to your workout.

Conclusion

Progressive overload is a principle of strength training that involves gradually increasing the weight, frequency, or number of repetitions in your workouts to challenge your muscles and stimulate growth. By gradually increasing the stress on your muscles, you can avoid plateauing and continue to make progress in your fitness journey. By following the tips outlined in this guide, you can achieve progressive overload and improve your overall well-being.

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