Mastering Progressive Overload for Optimal Fitness Gains

Progressive overload is the key to achieving results, building strength and reducing body fat mass. We apply this to the same exercises, week-on-week, known as a programme block or phase. It can make your programme feel repetitive and sometimes even a little boring... So let’s look at what it is, how it works and how you can apply it to maximise your results! 

WHAT IS PROGRESSIVE OVERLOAD?

Progressive overload is a term used for a gradual increase in the weight, frequency, or number of repetitions in your training programme. This challenges your body and allows you to build more muscle (and therefore burn more calories).

The term usually relates to strength training, but can and should be applied to all types of exercise such as running or HIIT workouts.

It helps to avoid a ‘plateau’ by continuously ensuring your body is adapting to the changing stimulus - think of it as a positive way of catching your body off-guard!

WAYS TO UTILISE PROGRESSIVE OVERLOAD?

Change the weight: add as little as 0.25KG to the same exercise each week

Change the repetitions: keep the same weight each week but add 1-2 reps

Change the frequency: add 1 more set each week, or add distance/time (e.g. running)

HOW CAN YOU APPLY PROGRESSIVE OVERLOAD TO YOUR TRAINING?

You can apply progressive overload to your workouts by combining approaches...

• Start with a weight that you can complete with good form and a controlled tempo (speed) for the lower end of the rep range

• The last rep should be a struggle, but still manageable (just!)

• Continue to lift this weight each week until you are able to complete the highest number of reps within the rep range

• Once you can complete the highest number of reps set for that exercise, increase the weight slightly and start back at the lower end of the rep range and repeating the process

E.g. if the rep range for your back squat in this programme phase is 8-12 reps, you will complete 8 reps with the highest weight that allows you to maintain good form.

Keep that weight each week (adding 1-2 reps to each set every week) until you are able to complete 12 reps with that weight.

Once you can complete 12 reps, increase the weight by 5% and start back at 8 reps!

KEEP PUSHING & RECORD YOUR PROGRESS, LADIES!