Progressive Overload: Why it’s so Effective & How to Do it
Progressive overload. Maybe you’re already familiar with the concept, maybe you’ve only heard it in passing, or maybe you read about it in my previous post about training glutes.
Regardless of how much you already know, this will serve as a quick crash course on
What it is
How to program your sessions with it
Why it is the most effective tool for making targeted, goal based, sustainable training progress.
What is progressive overload?
Progressive overload is gradually increasing training intensity/volume over time through higher resistance, sets and repetitions, tempo, duration, or a combination of these factors.
Unlike in Mean Girls, however, the limit does, in fact, exist. We cannot progressively overload infinitely. Progress is, more often than not, non-linear and at a certain point, our bodies will not be able to handle consistently heavier loads.
Your programming should reflect this through periodization; taking intentional breaks and decreasing intensity/load every few weeks, (typically every 4-8). You may also hear these lower intensity weeks referred to as a “de-load” where you’ll decrease your training intensity about 40-60%. For example, if you’re currently lifting 100 lb for 3x10, you can decrease that to 50lbs for 3x10 or even 75lbs for 2x10 (give or take a couple reps or lbs).
These de-loads or training breaks allow us to recover properly in order to continue to excel and make progress.
Why is it Important?
Reduced risk of injury/burnout: periodized progressive overload is a gradual increase in intensity with breaks or lighter periods of training. This ensures that we don’t push too hard too soon and avoid burnout and prevent injury from overuse or exhaustion.
Sustainable, long term results: because of the reduced risk of injury and burnout, you’ll likely be able to train for longer durations of time, creating a more sustainable routine and providing long term results over short term, short live gains.
Easily track your progress: as we’re about to get into, there are many different ways to progressively overload but all of those methods are notatable and easily tracked. This makes it easy to visually see whether we are making progress and exactly how much progress we are making.
Keep in mind:
It can be hard not to think that you’re losing progress when you take time away or don’t bust your ass each and every session; but overtime, you’ll be making more progress and preventing burnout, exhaustion, and injury.
So… how DO you progressively overload?
Progressive Overload with Resistance is the force applied to the body which helps build strength and muscular endurance. This can take the form of free weights, machines, resistance bands, and your own bodyweight. By increasing resistance, you’re applying more force to stimulate more muscle growth.
Ideal for strength hypertrophy or endurance
Progressive Overload with Sets x Reps refers to the number of times a specific exercise is completed. Reps (repetitions) are the number of times an exercise is consecutively completed (i.e. completing 10 squats in a row). Sets are the number of times that amount of repetitions are completed (i.e. you repeated those 10 consecutive squats 3 times total). This would be expressed at 3x10.
Ideal for strength hypertrophy or endurance
Progressive Overload with Duration refers to the total length of time spent in a single training session. This includes both work and rest time if you’re doing interval training, typically you would gradually lengthen the working time and shorten the rest time. Intervals are expressed similarly to sets and reps, with the number of total intervals first followed by the duration (i.e. 3x:30). Endurance training (non-interval) duration can be measured by distance (km or miles) or total time spent running.
Ideal for cardiovascular or flexibility training
Progressive Overload with Tempo refers to the length of time it takes you to complete each step of an exercise. This can be confusing when you’re just starting out trying to read tempo notation, so to keep it simple: if you’re trying to increase strength, you’ll slow down the movement (particularly the lowering phase) and if you’re training for power or speed, you’ll work to shorten the time it takes to complete a movement or portion of the movement.
Ideal for strength hypertrophy, endurance, power, or cardiovascular training
How much/how often do I increase intensity?
Like with anything, this will depend on your goals and type of training, but there are 2 simple ways to determine when you should increase the intensity:
Increase training volume by (at least) 10% each week. You don’t have to get too technical with it, but if your want to, follow these formulas:
Strength: week 1 you do 3x12 = 36 total reps → 10% of 36 = 3.6 (round up to 4) → week 2 you’ll do 2x14, 1x12 = 40 total reps (or you could do a little more than 10% and do 3x14 = 42 total reps).
Cardio (endurance): week 1 you run 2 miles → 10% of 2 = .2 → week 2 you run 2.2 miles.
Interval Training: week 1 you complete 5x:30 → 10% of 30 = 3 → week 2 you complete 5x:33 (though I personally would just round it up to :35)
Flexibility/Mobility: *this is a little more nuanced but you can change the reps or duration variables similarly to strength or interval training (post on this to come!)
Just add 2-5 (a simplified, less math-y version of the 10% rule)
Strength: When able to complete a number of repetitions maintaining good form, increase load by 2-5 repetitions or 2-5 lbs (this is like a simplified version of the 10% rule).
Cardiovascular (endurance): add .2-.5 miles each week.
Interval training: add 2-5 more seconds to each interval or 2-5 more rounds for Tabata or HIIT style cardio.
Flexibility/Mobility: *this is a little more nuanced but you can change the reps or duration variables similarly to strength or interval training (post on this to come!)
That’s a lot of info, here are the CliffsNotes:
Progressive overload is the gradual increase of training intensity/volume over a period of time (typically 4-8 weeks)
Increase training intensity/volume with:
Resistance
Sets and Repetitions
Training Duration
Tempo
Increase training volume every week by at least 10% or by adding about 2-5 to any training variable
De-load is the way in which progressive overload is periodized, by decreasing training volume 40-60% after a period of progressive training.
This method makes it easy to make and track progress, avoid burnout, or prevent injury from overuse/exhaustion.
I’ll be diving deeper in future posts about how to progressively overload based on specific training goals and styles but this is a great place for anyone doing any type of training to start!
Ready for progressive overload but still need more guidance or accountability? Consider these two options:
Mvmnt Method: a program designed for athletes, performers, and active bodies to achieve their training goals and keep doing what they love for longer through individualization and periodized progressive overload. Click here to learn more or sign up!
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