November 4, 2022
Progressive overload simply means doing more over time. Your body is super smart and will adapt to the training that you’re doing. So in order to keep progressing and getting results, it's important that you keep challenging your body…cue progressive overload.
There are many ways that you can apply progressive overload to your training, however one of the most simple and effective ways is by upping the weight or load that you’re lifting.
Increasing the weight you use on the exercises you perform is seen by many fitness professionals as one of the most crucial ways to keep getting stronger and growing that precious muscle. However, understanding how much to add, as well as making sure you’re getting it right for your level is going to be vital to ensure you get results in a healthy and safe way. Add too much too soon and you run the risk of injuring yourself.
So what is the right amount, and how do I know when to increase the weight?
First things first, form is always the most important thing. Before you even start adding any weight it’s essential that you have nailed how to do the exercise with perfect technique. Assuming your form is good and you’re consistent with your training an effective method is to use the 2x2 rule. So, imagine you’re doing 3 sets of 10 repetitions on your hip thrust and you’re able to perform all 10 reps in all 3 sets with ease. On the last set of two consecutive workouts you up the reps by 2, (so from 10-12 reps). If you’re able to do this with good form, then sis it’s time to up that weight!
Summary: 2x2, If you’re able to increase the reps by at least 2 for the last set of an exercise for two consecutive workouts, then it’s time to add weight.
When it comes to increasing your weight, most fitness professionals will say not to increase it by more than 10 percent at a time. So, say you’re using 50kg for your hip thrusts, the upper limit of the weight you can add will be 5kg. Remember your body is different from your best friends, your cousin or your sister, so feel it out and see how it is for you. Perhaps 5kg seems too much, therefore drop it down to a weight that feels good for you.
Another way that you can apply progressively overload is the frequency or amount that you train in a week. Let’s say you’re going to the gym x3 a week, then upping this to 4 times a week is going to challenge your body and intensify your workout regime, helping you to keep heading towards your goals. However, just like with the load, there is too much of a good thing and when it comes to frequency it’s important that you’re working out enough so that you get results, but not too much that you overtrain.
Your level is key to defining how much you should train in a week. Someone who is new to exercise and working out will only need a couple of workouts a week to stimulate their muscles. Whereas someone who has been training for a while, will need more sessions to upkeep their fitness and results.
The general guideline on the frequency to train is:
Beginner: 2-3: times a week
Intermediate: 3-4 times a week
Advanced 4-7 times a week
Although it’s important to train enough to gain results, it’s essential that you also allow your body enough rest or down time to repair and recover in between sessions. General guidelines suggest at least 1 rest day a week, but not more than 3 between sessions.
Top tip: Active recovery on your rest days like walking, swimming and gentle cycling is a great way to improve circulation, helping your body recover faster.
Adding intensity to your workouts is a great way to apply progressive overload. The quality of your session is really important when it comes to getting results. Even if you’re frequently training and staying consistent, if your sessions haven’t got the right amount of intensity you won’t progress. Earlier we spoke about load, which is a great way to make your workouts that bit more challenging, however there is only so much you can lift that is humanly possible. Therefore it’s important to understand the other ways you can intensify your workouts to keep getting results.
Time under tension refers to the amount of time a muscle is kept under tension during an exercise. Take a squat for example, applying time under tension would mean you could either:
a) Spend more time in the lowering phase (as you go down)
b) Spend more time at the bottom of the squat (the lowest point)
c) Spend more time going back to the start position
d) All of the above!
Doing this will mean that your muscles have to work harder to stabilise your position under the load, helping to intensify your workouts as you feel the burn!
Top tip: You can apply this technique to any exercise, just remember it’s quite time consuming. So best saved when you have more time to work out.
Another way to intensify your workouts is to add complexity to your exercises that you’re doing. Let’s take the back squat again, by switching it up and performing a front squat you’re essentially performing the same movement, but making it more challenging. The front squat requires a lot more core activation to stabilise your position and to stop you falling forward.
Another way you could make an exercise more challenging would be doing the unilateral version (single side). So this could be changing your normal deadlift and squat into a single leg version. By focusing on one leg and one side, you’re having to work harder to not only stabilise the movement, but you will also be working on imbalances which can be overlooked when performing an exercise with both legs.
If you want good results and to keep progressing, applying progressive overload is an essential and vital part of any training program. By doing more over time you will ensure that you keep challenging your muscles and your body so that you evolve into a stronger, quicker and fitter you.
If you’re thinking of a way to implement progressive overload, then remember your EvolveYou plan has been expertly designed to ensure the appropriate overload for your level. All you have to do is show up. Sis, we’ve got you! 👊🏽
