How to understand (and use) Progressive Overload
We all understand by now that when lifting weights, we should be looking for (and hopefully achieving) 'Progressive Overload'.
Most people understand it in its simplest way, which is adding more weight every week. Though in essence this is correct, it's important to be aware that there are other ways of achieving progressive overload. An analogy I like to use with my members is that we can't simply add weight every week, because if we did, we'd all be like Arnie (Arnold Schwarzenegger in a couple of years). We've done some Active Lifestyle content about how to push harder, how to pull back, and how to be more effective in your training. The next step is to understand how we actually make progress.
Progressive Overload is not simply = more weight on the bar.
We want to look at it as increasing the stimulus, and demands, on our body (and muscles) as a whole, to provide adaptation to training. Think back to when you first started with weights; you were likely lifting a lot lighter than you are today. That is because your body has adapted, and is now stronger, more coordinated, and can shift heavier weights more easily. Weights that were impossible before, are now possible. If you're lifting the same weight as a couple of weeks ago, but you get less pain afterwards, or you need less rest time, or you complete the reps with better technique, that is another example of progressive overload being achieved, and good stuff happening!
Let's say you're squatting 40kg for 8 reps. Over the following weeks, you progress to 10 reps with the same weight, with a similar level of effort.
You've made progress without increasing the weight. Then next, we increase the weight, you do 8 reps again, and, although difficult at first, you eventually get to 10 reps again! Improvement! The point though, is that we're not just 'increasing the numbers on the bar', because there are more ways to show improvement, and as such, progressive overload is being achieved.
The Takeaway:
Progressive overload is an essential part of strength training. It isn't a competition to add weight to the bar as quickly and gratuitously as possible. Adding reps, lifting heavier weights with better technique or with the same relative effort, all are contributing to your progress. It's often smart to repeat the same workout, or in many cases, lower the weights in your session if there are other external factors going on. The key is to chase better performance, not just the weight on the bar. And I say all this with the knowledge that I have made that mistake a lot in my earlier lifting career.
-Read this to know if you're training 'hard enough' - understanding how hard to train and using RPE and RIR.
-Read this is you are unsure of why strength training is so important, especially if you are over 40.
References
PeerJ – Plotkin D, Coleman M, Van Every D, et al. – PMID: 36199287
International Journal of Sports Medicine – Chaves TS, Scarpelli MC, Bergamasco JGA, et al. – PMID: 38286426
Medicine & Science in Sports & Exercise – Currier BS, D'Souza AC, Fiatarone Singh MA, et al. – PMID: 41843416
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