Progressive overload simply means doing more over time. This can mean more weight over time, more reps over time, or more sets over time. There are many other ways to progressively overload the body which will be highlighted within this blog.
Although progressive overload is straightforward, simply telling someone to add 10 more kg or do two more reps with the same weight is not sustainable. There is a huge gap in fitness ability from person to person. If you are just starting training, you are likely to see huge gains in the first few months of adherence to a training program, however, as you start plateauing or reaching peak performance, the protocol becomes more complex. Therefore, it is impossible to offer a blanket prescription for progressive overload. There are 10 guidelines which can be followed in order to maximise your results from progressive overload
1. Progressive overload starts with perfect form
- When starting a specific movement, it is important to move the weight with perfect technique.
- The weight you can lift with perfect form is the weight that you should start with and look to build upon over time.
- If your form deteriorates, this indicates that you are not strong enough to lift the weight.
- Progress weights slowly over time to build strength and muscle whilst avoiding injury
2. Progressive overload methods vary with training experience
- Methods to progressively overload will be different based on training age, gender and other individual differences.
- Beginners may be required to progressively overload by learning to perform an exercise correctly and improving form gradually over time.
3. Progressive overload can be achieved in a number of ways
- Increase weight
- Increase repetitions
- Increase sets
- Decrease rest
- Increase frequency
- Increase intensity
4. Progressive overload will never be linear
- Progression in training will never occur in a perfectly linear fashion.
- Adaptations happen in waves, so you will not be able to make the same progress every session
- Sometimes you will be able to make large amounts of progress in a single week in a particular quality, while other times you may be stagnant for longer periods of time
- Over the long term, you should see progress despite the non-linear fashion of improvements.
5. Progressive overload declines with experience
- Progress within the initial phases of a training program as a beginner will be higher than any other time in training.
- There will be significant progress session to session if you are new to training due to rapid improvements in intermuscular coordination.
- Rates of progress will decline with training age, making every margin of progress more and more valuable.
6. Progressive overload requires specialisation with experience
- More advanced trainees require more specific programming and advanced methods to continue to make progress.
- A training program that manipulates specific variables and includes specific attention to different goals is required.
- An advanced trainee is required to rotate movements, plan program designs intelligently, fluctuate training stress, specialise in specific movements and tinker with methodologies in order to make progress.
7. Progressive overload is more difficult when losing weight
- Improving performance whilst losing weight is difficult and becomes more difficult as you become more advanced.
- Maintenance of strength and muscle whilst losing weight is in fact a method of progressive overload due to the increase in relative strength.
- Weight loss will affect some movements more than others, as your compound barbell movements may become more challenging, whilst bodyweight movements become easier.
8. Progressive overload is inconsistent
- Doing everything correctly does not always equate to making progress, in the same way, making mistakes within training does not mean you won’t progress.
- Physiology is multifactorial and your rate of progress can be influenced by a number of external factors outside of your control that you may not even be aware of.
- It is important to aim to adhere to your plan and adjust your lifestyle in order to optimise you potential for making progress.
9. Progressive overload should not be prioritised over form
- It is easy to become lax on form in order to make progress and set new records within training.
- Progressive overload only works when you challenge your muscles to do more over time.
- With improper technique, you are not challenging your muscles in the same way, and it may lead to inconsistent progress and injuries.
10. Progressive overload requires standardised technique
- The only measurable method for progressive overload is to perform each movement in exactly the same way each time.
- Objective progress is identifiable when technique is standardised through the use of the same tempo, range of motion and execution.
- Performing movements with consistent technique allows you to measure your progress and avoid injury in the long run.
These 10 guidelines are designed to keep trainees on track to maximise their progress. Even the most advanced and enthusiastic athletes often have to take a step back in order to progress further in training. It is important to focus on form over everything before chasing personal records in load and repetitions. It is advisable to retest strength levels infrequently - maybe once or twice a year - in the pursuit of progressive overload. Once you test your strength levels, this is to be used as a new baseline to be progressed upon over time.