We’ve all been there; you go to the gym 3, 4, 5 days a week and week after week, but nothing seems to be changing. You have tried all the machines, all the free weights and the cardio classes galore! But your physique refuses to budge, and you feel like your getting stronger but do you really know? You might be ready to try progressive overload! Of course, there is a large nutritional component that determines how your aesthetic changes. For today’s purposes let’s make sure your time in the gym is not time wasted.
Progressive overload is the process of systematically introducing more work over a specific period of time to increase work volume. This style of training allows for your body to adapt to the weight, sets, reps and overall quality of movement. It also creates the opportunity for increased muscular size, strength, and endurance. Plainly put, progressive overload ensures you are actually going to get results from all the hard work you are putting in!
Regardless of the type of exercise or the equipment you have available to you, everyone can use progressive overload in their choice of training style.
There are a few ways to introduce progressive overload into you training.
There are many different schools of thought here, but generally it’s difficult to see progress in less than 4 weeks. Most of my clients run anywhere from 6-8 weeks cycles, and honestly upward of that it just depends on how well you handle boredom. When using progressive overload the only way to make sure you are increasing the workload is by repeating at least some of the same movements to measure your progress.
After all if you don’t know where you are going, does it matter where you’ve been?
You know I am a huge fan of tracking and gathering data, and if you haven’t read one of my first posts about tracking your workouts, now might be a good time to peruse that! https://themoxieproject.com/2023/03/30/one-thing-you-arent-doing-thats-killing-your-progress/
Basically, get yourself a very simple, easy way to track your workouts, make a plan for adding in weight, sets, and reps where it makes sense. If you’re not sure – ask me!