- Progressive overload is the blanket term for progression during training but has many facets. Providing you are doing more than you were before, over a given period of time, you are overloading progressively.
- This doesn’t just mean lifting more weight from week to week but could mean any of the following;1) Lifting more weight for the same amount of reps than previous sessions
2) Lifting the same weigh for MORE reps than previous sessions
3) Lifting more TOTAL reps than previous sessions. For example, 20kg for 3 sets of 5 is 15 reps compared to 20kg for 4 sets of 5 is 20 reps.
4) Lifting the same amount of weight or reps at a lighter bodyweight (at this point your strength to weight ratio has improved)
5) Lifting the same amount of weight and/or reps in a shorter space of time (this shows your recovery has progressed)
- Progressive overload comes easy at first and you are able to do multiple of the above week to week. As you become more advanced you may only be able to do one of these on a month to month basis.
- Your training programme should be set up for you to progress over time and you should be tracking the metrics you would like to progress.