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Progressive overload is a training principle that involves gradually increasing the stress on muscles to build strength and stamina. This can be achieved by adding weight, increasing repetitions, sets, frequency of workouts, or decreasing rest time. A step-by-step approach is recommended for safety.
Progressive overload is a training principle that emphasizes a progressive intensification of stress on the muscles. Many people involved in weight lifting, strength training, and even physical therapy use this technique. This builds muscle and improves strength and stamina.
The explanation behind the principle of progressive overload is that muscles should undergo advanced change in order to develop and increase in size. When a person begins to do an exercise routine, the body usually adjusts to the activity and, over time, does not exert as much effort as the person wants it to. Heart and breathing rates eventually slow, the rate of metabolism slows, and the muscles become resistant to the stress placed on them. This situation is generally referred to as a “plateau.”
Trainers often recommend weight lifters, and athletes begin progressive overload by adding more weights or doing more repetitions of a certain exercise. For example, if a person is used to lifting 10 lbs. (4.53 kg) of dumbbells in each hand for 20 repetitions, he can progress to lifting 15 lbs. (6.80 kg) of dumbbells for 25 repetitions. The person can also add to the number of sets that they currently do. For example, instead of just doing five sets of 10 repetitions of push-ups, the person might do 10 sets of 15 repetitions.
The frequency of workouts can also be increased, for example by going to the gym twice a week instead of just once a week. Different exercise routines can also be added to the current routines a person is doing. In addition to all the factors that needed to be increased, progressive overload can also include a decrease in rest time. This forces the muscles to work harder and develop more strength. Decreased rest time can be applied to reduce the time interval between sets of exercises or routines in general.
A step-by-step process for applying a progressive overload is safer than incorporating the “progression” all at once. A trainer may recommend an increase in reps first before adding more sets to a routine. For some lifters who want faster results, both raises can be done simultaneously, in addition to raising the weights as well. It usually takes two to three weeks for the body to adjust and adapt to the exercise routine. After that, the person can switch things up and begin the process of progressive overload until they reach their muscle or weight goals.
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