Progressive overload is a basic principle in strength training where you gradually increase the stress on your muscles, like lifting heavier weights or doing more reps. The idea is that by working out close to your safe limit, you encourage your body to adapt, making it stronger and more resilient over time.
Every workout you should aim for progress by performing more reps or lifting slightly more weight. (Other methods are to reduce rest time between sets, add more sets, or work out more frequently.) By slowly pushing your limits, you stimulate strength development.
Why Progressive Overload Training is Important
There are several reasons why progressive overload is important in strength training:
- It brings consistent progress and prevents your muscles from getting used to a set routine, which could halt your gains.
- It helps build cardiovascular endurance and stamina besides strength.
- It enhances joint and connective tissue strength, making you less prone to injury and improving mobility.
- Integrating progressive overload in your workout amplifies all the benefits of strength training.
However, one downside to progressive overload is the risk of overtraining. Pushing your body too hard can lead to burnout or injury. It’s important to listen to your body and take a step back when needed. Training smart is just as crucial as training hard.
Training Plan
Crucial elements of progressive overload training are correct form, logging your progress, slow increases, and listening to your body. At Studio X, we advise beginners to work on your form before finding your limits. then log the weight, reps, and sets that you can do while keeping good form. Progressively increase either the weight or the number of reps with every workout, or every few workouts. Visit us in Kata Beach, and we’ll create a strength training plan for you consisting of compound movements and integrating progressive overload training.