The first challenge of getting into strength training or any type of training is developing your workout schedule and a good workout routine. Once it's on lock, you feel like you're on top of the world and continue to do it for weeks on end! That is until the progress slows down...
The problem with getting too comfortable with your new routine is that you can get stuck doing the same thing over and over again. This is something a lot of people that are new to the fitness world struggle with. They find a good workout rhythm and then continue to do the same workout for weeks! The same exact weight, sets, repetitions, equipment, for way too long, and then they hit a wall. Their progress slows down, and eventually, the results stop, and the frustration begins.
All of this happens for one main reason - They are neglecting progressive overload. This is the simple concept of increasing the demands you place on your body, or in simpler terms, pushing your body to do more than it did before. Although it might sound simple, there's more to it than you might think... So keep reading to learn how to start practicing progressive overload the right way, with proper form, to ensure that your body gets stronger, faster, and continually hits new heights throughout your fitness journey.
What is progressive overload?
It's an important fitness principle that involves increasing demands on the musculoskeletal system to keep challenging your body so it can continue building muscle, get stronger, and increase muscular endurance. This doesn't only apply to weightlifting, it also applies to other types of training like circuit training and cardiovascular training.
Neglecting to push your body to work harder is one of the main reasons people hit training plateaus. Our bodies are lazy and in order to maintain muscle mass and build muscle it needs training stimulus to tell them to grow. Then they need rest, and eventually, once the body has adapted to your workout routine, it needs a more challenging training stimulus. The key is to disrupt your system enough to drive adaptations. This is what makes the progressive-overload principle so important in any training program.
How it works
To help you further understand how progressive overload works, let's look at this weightlifting example...
When wanting to grow your biceps the main exercise performed is bicep curls. So let's say you can perform 10 reps with 15lb dumbbells, it's a bit challenging, but you're able to do it with proper form. Over time, you might notice your biceps growing and an increase in strength, but you then continue to do the same amount of reps and weight with the same piece of equipment, in this case, dumbbells. You won't lose muscle, but you definitely won't gain any. That's because your biceps have no reason to grow or get stronger, they're already able to handle the overload you're giving them. They need more of a challenge in order to make more strength gains. That goes for all exercises! Luckily there are several ways to make exercises more difficult to improve your overall training session for better results.
How to practice progressive overload
This principle might sound simple at first, you might think "I can change up my workouts to be more difficult from time to time!". Sorry to break it to you, but there's more that you need to do. To practice progressive overload properly you need a plan and to be consistent with that plan. So in order to continue making progress, you need to implement these progressive overload strategies into your training routine and keep track of your workouts (amount of reps and weight) to know exactly where and what you need to improve for your next workout.
Increase the resistance
This is the first, and probably most obvious way, to practice progressive overload. Simply increase the resistance, or the weight, to place a harder demand on your muscles. You can do this by continuously lifting a heavier weight as your body adapts and gets stronger with each exercise. For training with resistance bands, start with light, and as it gets easier you increase to medium, then heavy, then extra heavy. With free weights, this is simply increasing the weight by five pounds or more. Now, this doesn't mean you have to add 5lbs to every exercise, every week. Gradually work your way up, focus on being able to perform 12-15 reps with good form first before thinking about increasing the weight. Also remember, that when you increase the weight your reps are going to fall to some degree. You'll probably be in the 6-8 rep range, opposed to your usual 10-15 reps, but you'll eventually get stronger with that resistance and repeat the cycle over again.
Increase the volume
Before you even think about increasing the weight, consider increasing the volume first. You do this by simply increasing the number of repetitions or sets. First, focus on increasing the number of reps to at least 15. The point is to reach muscle failure, but not to the point you sacrifice form. For any exercise keep going until you can't complete any more reps with good form. Obviously you can't just keep adding reps on top of reps on top of reps, you'll end up doing hundreds! You want to keep your rep range anywhere from 12-15, this is ideal for hypertrophy and muscle-building.
Once you reach that point and feel like you can increase the volume a little more before increasing the resistance, increase the number of sets. Adding more sets is another way to make progressively greater demands on the muscle tissues. You can do this by increasing your sets from 3 to 4 (and so on). As you approach hitting the max amount of reps (up to 15) and sets (between 5-7), increase the amount of weight you use so the volume of exercise doesn't decrease. Again, you might not be able to do as many reps or sets as you did with a lighter weight, but you'll work your way up again.
Change up the frequency, intensity, or workout design
You might be thinking by now... There have to be other ways to continue making progress since there has to be some endpoint on how much weight you can increase or the amount of reps and sets. Well, there are! Other changes you can make along the way that will help you continue making progress is by playing around with the intensity, frequency, and workout set up.
- Play around with your training frequency. Increasing the frequency you train can help increase the overload to promote muscle growth. This works when you're trying to target a weak body part and want to focus on building it up. For example, if you want to grow your glutes, but you're having trouble doing so, then you can increase the amount you train your glutes. Let's say your typical training split usually has two lower-body days, you can increase that to three lower-body days and make one or two of those days more glute-focused. Training a muscle group that you're struggling to build more frequently can help bring it up. But do not over train it, this can lead to an overuse injury. So don't train the same muscle back-to-back, have a training split that gives you an adequate amount of rest in between sessions.
- Change up the intensity. There are three main ways to make an exercise intense - Slow down, isometric holds, or increase the range of motion. For example, if you normally squat at a normal pace try to slow it down and try to go deeper. Slowly descend as deep as you can, once you're at the bottom pause for a few seconds to really feel the burn then go back up to the starting position. The same goes for any exercise! Move slowly throughout the exercise (if you can't go through the full range of motion then work your way up to it), and hold at the top or bottom of the movement. Holding for a few seconds helps place a demand on the desired group of muscles.
- Switch things up and change the design of your workout. Shake things up and change things around! One of the best ways to change things up is by playing around with the rest time. If you want to increase the overload and want to improve your body's metabolic efficiency then reduce the rest times in between sets. This will allow you to do the same amount of work in less time. If you want to increase strength and power then consider using heavier weights with longer rest periods in between sets, around 3-5 minutes.
Add another element
There is a list of key exercises that every lifter practices consistently, like push-ups, deadlifts, bench press, and dumbbell rows. Those are just to name a few, but the point is, these exercises can be made more difficult by introducing a new element. Adding in another element helps change up the exercise and make it more difficult for your body to do thus increasing the demand your muscles need!
Here are three ways to introduce a new element:
- Combine two movements to make a compound exercise: Adding another movement will help engage various muscle groups and the added motion you have to move through makes the exercise more difficult. An example of this would be to add a rotational or twisting movement like doing a pull-up, but introducing knee raises to further engage your core. Another example would be doing a squat with dumbbells and pushing back up to do a shoulder-press.
- Add instability by using different equipment: Adding instability makes your muscles work 10x harder. You can easily do this by changing up the type of equipment you're using. For example, using a stability ball for hip thrusts or leg curls.
- Make it unilateral: Another way to add instability is by switching to a single-sided exercise. Unilateral exercises are more difficult since it adds instability and weight. For example, a pistol squat (one-legged squat) is more difficult to do than a bodyweight squat because it increases the weight carried by one limb. Other unilateral exercise examples are single-arm overhead press, single-arm rows, single-leg glute bridges, and step-ups.
Before you dive into implementing these strategies in your routine, there are two rules to keep in mind...
1. Only increase one thing at a time. To avoid overtraining and any injuries, only change one training variable at a time and progress slowly. Although this tends to happen organically, for example, if you increase the resistance you won't be able to increase reps or sets or slow down the exercise quite yet either.
2. Increase volume before intensity. When it comes to overloading, start with volume first. Increase the reps and sets you perform before adding any weight on the barbell. This will help manage fatigue and decrease the risk of under-recovery.
The bottom line is if you want to increase muscle size, endurance, or have certain fitness goals you're trying to reach then implement these methods in your training. All of them might not be right for you, so choose the techniques that fit your style of training and your goals. Just remember to take it one at a time, adaptation occurs and it's good to have other options available to help you continue making progress when adding more weight no longer works.
And don’t forget to track your progress! Don’t just go into the gym and try to remember all the exercises you’ve done and the amount of reps, sets, and weight. Write everything down, so you can look back at everything you’ve done and be able to determine what changes you need to make. Luckily, there’s an app that has it all: Weekly workouts with a proper training split and a place to track your progress! The Fit With Iulia app features goal-focused workouts that are planned by Iulia Danilova (@Fit.With.Iulia) every week! She has six programs that are centered around fitness goals and includes an option for home workouts, so you can get actual results and workout at home whenever you need to! The progress tracking feature that allows you to track every workout and exercise you do. You can input the amount of reps, sets, and weights used for any given exercise, and the information inputted will be saved and repopulated when you perform the exercise again. Want to see what it’s all about? Try the first workout for any goal for free! Just download the Fit With Iulia app, select Goals & Workout, and the first workout for any goal you select is unlocked for you to try - No subscription required.