Progressive Overload

You may have heard the term “progressive overload,” which is one of the most important strength training principles. It’s a necessary concept if you want to build strength and muscle (who doesn't?!). This article will explain progressive overload in a simple way.

Progressive overload is a training method that gradually increases the stress on the body to improve strength. It was the focal point of some of our recent training phases where we, week over week, increased the RPE (rate of perceived effort) on the compound (multi-joint) lifts that were programmed.

Progressive overload can look like:

• Adding more weight: you lifted more than you did last week
• Adding more repetitions: you stuck with the same weight, but were able to do more reps.

If you’re looking to increase strength and muscle, progressive overload is key.

On the flip side, if you’re participating in a program that incorporates lots and lots of reps at light weight or you never increase the weight you use on a movement, you simply won’t get stronger.

So, here are some pointers:

1. Movement quality is first and foremost…make sure to hit full range of motion. Don’t “ego lift” for the sake of going heavier.
2. Track your weights! Look back on what you did in past weeks and aim to improve. Note: our Teambuildr app allows you to track your weights (I can view who does this and most of you are not taking advantage of this function).
3. As rep ranges decrease, weight should increase - you shouldn't be lifting the same weight for 5 reps as you do for 2.
4. You might have to get a little uncomfortable. As long as movement quality is there and you don’t have injuries, challenge yourself. The last rep(s) should feel hard.

The amount of time it takes to get stronger is based on many factors - the quality of your rest and recovery, your training experience, your genetics, age and gender. And ladies...getting stronger doesn't make. you bulky (cupcakes do, though)!

Bottom line: with consistent training - and effort - the body will adapt to the progressions and meet the demands of the stress placed upon it. I.e, you will get stronger!