In the realm of strength training, one principle stands out as the secret sauce for continual improvement: Progressive Overload. Whether you’re a seasoned lifter or a novice stepping into the weight room for the first time, understanding and implementing progressive overload can elevate your training to new heights. In this blog post, I’ll delve into the principles of progressive overload, with a specific focus on progressing in either weight or repetitions.
The Essence of Progressive Overload
At its core, progressive overload is the gradual increase of stress placed on the body during exercise. This principle is the driving force behind muscle growth and strength development. In essence, your muscles need to be consistently challenged beyond their current capacity to adapt and grow stronger.
You must constantly push your limits to build muscle and get stronger.
The most common ways to implement progressive overload are:
- Progressing in Weights
- Progressing in Repetitions
Each has its benefit, and deciding on which way to progress depends on your individual preferences and circumstances. We will bring some examples of when to choose which in this article.
Progressing in Weight
How It Works
Increasing the weight you lift — also called resistance — is a classic method of progressive overload. As your muscles adapt to a particular weight, progressively challenging them with heavier loads stimulates further growth.
Implementation of Weight Progression
Start with a weight that feels light and easy. It is paramount that you always focus on proper form rather than the weight itself, and you will soon progress to a level that is challenging. So, I always recommend starting light. As you become comfortable with a given weight, gradually increase it. Aim for a weight that allows you to perform the desired number of repetitions with good form but pushes you to your limits.
A common strategy is the 5x5, often credited to Reg Park, the original Hercules. In 5x5, you will be doing 5 sets of 5 repetitions of a given exercise— for instance, squats—and pausing 3-5 minutes between sets. Your workouts will progress as follows:
- Workout 1: You squat with just the bar (20 kg) for 5 sets of 5 repetitions each.
- Workout 2: You add 2.5 kg to the bar (1.25 kg on each side) and then do 5 sets of 5 reps with the new weight, 22.5 kg.
- Workout 3: You continue to add 2.5 kg and will now squat 5 sets of 5 repetitions with 25 kg.
… and so on. For each workout, you add 2.5 kg to the total weight that you are squatting—given that you were able to complete the previous weight. This might feel easy in the beginning, but given a consistent and frequent workout routine, you will soon be at a weight that is challenging.
Pros of Progressing in Weight
- Tiny Increments: Progressing in weights allows for tiny gradual increases. With weights, you can add as little as 1 kg at a time, allowing for slow but steady increases in resistance that over time will accumulate to significant gains. This is especially good when starting out—though also good for seasoned lifters.
Cons of Progressing in Weight
- Equipment needed: Requires a fair amount of equipment (such as small plates).
Progressing in Repetitions
How It Works
Increasing the number of repetitions (reps) you perform with a given weight is another effective way to implement progressive overload. This challenges your muscles by extending the time they are under tension.
Implementation of Repetition Progression
Start out light with a number of repetitions that you can do comfortably, and then slowly increase the total number of repetitions over time.
Using push-ups as an example, we imagine you can do a total of 10 push-ups without pausing. The idea is then to start with a number of repetitions that are fairly easy. I suggest starting out around 50% of max, so in this case, 5 reps. Then do 3-5 sets, and gradually increase reps over time.
Your workouts would then progress as follows:
- Workout 1: Do 3 sets of 5 push-ups. (Remembering to pause 3-5 minutes between sets).
- Workout 2: Do 3 sets of 6 push-ups.
- Workout 3: Do 3 sets of 7 push-ups.
… and so on. Once the effort required becomes challenging, you can start adding reps only to one set. So for instance, the next couple of workouts could look like:
- Workout 4: 8 reps. 7 reps. 7 reps.
- Workout 5: 8 reps. 8 reps. 7 reps.
- Workout 6: 9 reps. 8 reps. 7 reps.
- Workout 7: 9 reps. 8 reps. 8 reps.
So you are continuously adding 1 rep to the total numbers of reps in the workout.
Pros of Progressing in Reps
- No Equipment Needed: Allows for progressing when little or no equipment is available. So especially good for calisthenics.
Cons of Progression in Reps
- Time Increases: Workout time increases linearly with your overall progression.
Striking the Balance
The key to successful progressive overload lies in finding the right balance between increasing weight and repetitions, and finding what suits you and your circumstances. If you don’t like going to gyms and don’t have a lot of equipment at home, progressing through reps can be a simple and cheap way to build muscle and strength. And vice versa, if you like the gym and the sound of plates being put on a barbell, progressing through weight is an obvious choice.
And often, you will mix things up over time, to keep workouts varied and exciting.
A Few Final Tips for Successful Implementation
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Track Your Progress: Keep a workout log to record the weights lifted and the number of reps performed. This helps you track your progress and make informed decisions about when and how much to increase.
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Listen to Your Body: Pay attention to how your body responds to the increased demands. Soreness is normal, but persistent pain may indicate overtraining or improper form.
Conclusion
Progressive overload is the heartbeat of strength training, propelling you toward continuous improvement and unlocking the full potential of your body. Whether you choose to progress in weight or repetitions, the key is consistency and a mindful approach to your training. By embracing the concept of progressive overload, you’ll embark on a journey of perpetual growth, sculpting a stronger, more resilient version of yourself with each workout.