Whether you are a beginner or an experienced gym-goer, you may have heard of the term “progressive overload”. It’s a concept that is essential for achieving continuous gains in strength, muscle size, and overall fitness. In this article, we will break down the ABC of progressive overload, explain why it’s important, and how you can incorporate it into your workout routine.
What is Progressive Overload?
Progressive overload is the gradual increase of stress on the body during exercise over time. This increased stress leads to adaptations in the body, resulting in improved strength, muscle size, and endurance. In simpler terms, it’s a method of making your muscles work harder than they are used to, to force them to grow stronger.
Why is Progressive Overload Important?
Our bodies are designed to adapt to stress, and this is the key principle behind progressive overload. By gradually increasing the workload, you force your body to adapt and get stronger, and this is how you make gains in your workouts. Without progressive overload, your body will adapt to the current workload, and you’ll stop seeing improvements.
How to Incorporate Progressive Overload into Your Workouts?
There are many ways to incorporate progressive overload into your workout routine. The simplest way is to gradually increase the weight you’re lifting. However, this isn’t the only method. You can also increase the number of repetitions, the number of sets, decrease rest time, or even change the exercise itself.
Examples of Progressive Overload with Free Weights
One of the most popular ways to incorporate progressive overload is by using free weights. Here are a few examples:
- Increasing the Weight: Let’s say you can currently lift 10kg in the bench press. In your next workout, you can increase the weight to 11kg and gradually increase it from there.
- Increasing the Reps: Instead of adding weight, you can increase the number of repetitions. For example, if you did 10 reps of bicep curls with 8kg, try doing 12 reps with the same weight.
- Decreasing Rest Time: Another way to increase the workload is by decreasing rest time. If you usually rest for 90 seconds between sets, try resting for 60 seconds instead.
Examples of Progressive Overload with Bodyweight Exercises
You don’t always need weights to apply progressive overload. Here are a few examples of how you can use your body weight to make your workouts more challenging:
- Adding More Reps: For bodyweight exercises like push-ups or squats, you can add more reps to make them harder.
- Changing the Exercise: Instead of doing regular push-ups, you can try doing decline push-ups or one-arm push-ups.
- Adding Resistance: You can also add resistance to bodyweight exercises by using resistance bands or a weight vest.
Conclusion
Progressive overload is a fundamental concept in fitness, and it’s essential if you want to see continuous improvements in your workouts. By gradually increasing the workload, you force your body to adapt and get stronger. Whether you’re using free weights or bodyweight exercises, there are many ways to apply this principle to your workouts. Remember, the key is to start small and gradually increase the workload over tim