Progressive Overload

Progressive overload is not just about increasing reps or weight. There is a lot that goes into this very important process of progress. Every session we want to do SOMETHING better than what we did last session. The easiest example is going from 3reps x 5sets on the first session and then 4reps x 5sets on the second session. This is the simplest example but know that our training will very rarely be this simple or linear. The more we can control, the more progress we can have in the future, or to put it differently, the less freedom you have now the more you’ll have in the future. Here are some details you can adjust to achieve progressive overload;

  • Reps
  • Sets
  • Rest
  • Weight
  • Tempo
  • Complexity
  • Range of Motion

How to Progress

Now each session we want to make sure we ONLY change ONE variable. Do not adjust the rest and the reps or the reps and the weight. This is too much.

Start with trying to increase the REPS, if this is impossible see if you can decrease the REST. First goal should be increasing the number of reps or seconds holding in a position. Once this is achieved the second goal can be increasing COMPLEXITY or WEIGHT. Then thirdly we can try to increase the sets. Our final detail that we can adjust is the tempo. Do not adjust this on your own, often this stays unadjusted but in rare cases you can message me and I will give you my take on the situation.

Progressive Overload Explained – Video

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