5 Pathways to Progressive Overload
Progressive Overload is the foundational tenant of exercise. The theory of Progressive Overload states that in order for our physiology to change or improve, we must be exposed to an increasingly challenging stimulus. If progressive overload doesn’t exist, our bodies won’t change, and we reap minimal health and fitness benefits.
The earliest example of Progressive Overload is the ancient Greek six-time Olympic Champion, Milo of Croton. Milo trained by carrying a small calf on his back. As the calf gradually grew to a full-size bull, Milo’s body also gradually adapted by getting stronger.
Inspired by Milo and the upcoming Paris Olympics, consider these five ways to achieve Progressive Overload in your strength training.
Make the weight heavier over time. When you achieve a rep goal (12, for example, increase the weight for the next time). This is the most common route to Progressive Overload.
Perform more reps with the same weight. For each workout, strive to increase the number of reps performed on the given exercise.
Increase the time under tension by lifting and lowering the weight slowly. Start by lifting for 2 seconds and lowering for 4 seconds. When the goal number of reps is achieved, switch to a 3-second lifting speed and a 5- 5-second lowering speed. Performing a slower rep and increasing the time under tension increases the demands on our physiology.
Increase the intensity. Start by training a rep or two short of muscle failure; then progress to training to muscle failure; then progress to training to failure and going beyond failure with advanced techniques like assisted reps and breakdown sets.
Reduce the amount of rest between exercises. Start with a 90-second rest and gradually reduce to a 20-second rest. This mode of Progressive Overload focuses more on “metabolic” benefits of strength training.
Note: Progressive overload applies to cardio-respiratory exercise as well. An example for a runner might be running further, running more miles in a week, or running a given route at a faster and faster pace over time.
