Progressive overload is a concept in strength training and exercise science that refers to the gradual increase in the demands placed on the body during physical activity. The principle of progressive overload states that in order to continue making progress and adaptations, the body must be subjected to increasingly challenging stimuli over time.
One way to apply progressive overload is by increasing the amount of weight lifted during strength training exercises. For example, if a person is able to bench press 100 pounds for 8 reps, they may increase the weight to 105 pounds for the next workout and aim for 6 reps. Another way to apply progressive overload is by increasing the number of reps or sets performed, such as going from 3 sets of 10 reps to 4 sets of 12 reps. Progressive overload can also be achieved by decreasing rest periods between sets or by altering the type of exercise being performed.
Progressive overload is important because it helps to stimulate the body’s adaptive response, which is necessary for muscle growth and strength gains. Without progressive overload, the body becomes accustomed to the same level of stress and ceases to adapt. This can lead to a plateau in progress and may even result in muscle atrophy.
Progressive overload should be implemented gradually and carefully, as it is possible to overtrain or overtax the body if the demands placed on it are too great. It is important to listen to your body and pay attention to signs of fatigue or discomfort, as these may indicate that it is time to decrease the intensity or volume of your workouts.
In Summary
Progressive overload is a crucial principle in strength training and exercise that involves gradually increasing the demands placed on the body in order to continue making progress and adaptations. It is important to implement progressive overload carefully and listen to your body to avoid overtraining or overtaxing the body.
References:
- Baechle, Thomas R., and Roger W. Earle. “Progressive Overload.” Essentials of Strength Training and Conditioning. 4th ed. Champaign, IL: Human Kinetics, 2008. Available at: https://www.humankinetics.com/products/all-products/Essentials-of-Strength-Training-and-Conditioning-4th-Edition
- Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” The Journal of Strength & Conditioning Research 24, no. 10 (2010): 2857-2872. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2909049/
