Progressively changing your workout routine is beneficial for your mind and body. But doing it too quickly can result in injury and muscle strain. That’s why it’s important to use an approach known as progressive overload training gradually. To avoid any negatives – and to only indulge in the positives.
In this article, we’re going to speak a bit on the specific training. We’ll answer questions like what are the benefits, are there specific workout routines to adhere to, when can it be harmful, and what is deloading? From there, you can take your workout routine into your own hands and have fun with progressive overload.
Progressive Overload Defined
A workout defined by a gradual increase in weight, frequency, or number of repetitions you adhere to in your strength training routine. Some gym-goers choose to gradually increase all three sectors at different intervals. The process generally challenges the body by increasing overall muscle mass throughout.
Although progressive overload is known to correlate back to strength training, it’s not strictly woven to it. You can adopt these methods for cardiovascular endurance exercises, too, like running.
What Are the Benefits of Progressive Overload?
The #1 benefit we find to be of importance: If you participate, you continuously improve physically.
You see, if you stay at the same weight, frequency, or number of repetitions forever, you’ll reach a plateau. Meaning, your body will become stagnant at its current workout with zero room for improvement.
Adopting a progressive overload routine ensures that you increase your muscle growth, endurance, and improve strength over time. Plus, a not-so-bad perk includes less risk of boredom. Think about it, if you stick with the same exact workout, you’ll likely find little excitement in the process. This often leads to quitting or resentment pointed towards the gym.
What Can a Workout Plan Look Like?
Glad you asked! When it comes down to it, the training plan you choose to adhere to will depend on your personal goals and where your fitness level is at. But we have some great examples for you here, and you can check them out in more detail at this reputable link.
Focus: Increasing Weight
If you add additional weight to your repetitions, you also add additional stress to the muscle groups. In turn, this causes muscle breakdown and rebuilding. The end result? Stronger muscles. Try this:
- Week 1: Bench press with 100 pounds of weight.
- Week 4: Bench press with 105 pounds of weight.
- Week 8: Bench press with 110 pounds of weight.
Key word to adhere to: Gradual.
Focus: Increasing Duration
If you’re looking to build endurance, lengthen duration. Not only can it improve your overall strength, but it can also work wonders for your cardiovascular health. Try this:
- Week 1: Adhere to a 30-minute session four times a week.
- Week 4: Adhere to a 45-minute session four times a week.
- Week 8: Adhere to a 60-minute session four times a week.
You can start with 3 times a week and work your way up to 4. You can always increase how many days you attend gym sessions. Just remember, you’ll likely peak in the “duration” section first. No one should be going to the gym for multiple hours a day.
Focus: Increasing Intensity
Ever thought about increasing your pace or giving yourself shorter rests in between sets? If so, that’s what we like to call increasing intensity. For cardiovascular and cardio efforts, try this:
- Week 1: Perform eight intervals where you increase the speed on the treadmill for 30 seconds every other minute. Walk one minute, do the next 30 seconds faster. Perform this eight times.
- Week 4: Perform 10 intervals.
- Week 8: Perform 12 intervals.
For strength-based training, you can easily have your normal routine ready. An example would be that you perform 12 reps of chess press, three sets, at 15 pounds. In between each set, you could use lighter weights – say, five pounds – and sneak in 6 reps, before resting.
Focus: Increasing Repetitions
To additionally work on endurance, you can think about increasing the overall repetitions in your workout regimen. Try this:
- Week 1: Perform three sets of 10 reps.
- Week 4: Perform three sets of 12 reps.
- Week 8: Perform three sets of 14 reps.
Can Progressive Overload Be Harmful?
The clearcoat answer to this question is no, if you listen to your body and listen to the highly suggested term gradually. That means do not add too much weight, go too fast, or pile on repetitions like it’s your life mission to get stronger in a day. If you do, you can cause muscle injury which can put your progress at a stand still.
Also, we’d like to warn that when you’re progressive overloading to the next level, you should always go slow and maintain proper body mechanics form.
What About Deloading?
Deloading is the period before you transition into a new progressive overload cycle. It’s that sweet spot when you think you’re ready to go to the next level. STOP, take a moment for your body, and allow it to recover and prepare for higher intensity, more reps, bigger weights, etc.
Many training professionals suggest taking a week to reduce intensity and volume. Participate in exercises that are lower than where your current strength is at. If you have a particularly hard week at work or you’re about to go on a relaxing vacation, we suggest lining up your deloading week there.