What is 'Progressive Overload,' and How Can It Help You to Get Stronger?
Updated: Feb 1

What is Progressive Overload?
Progressive Overload is a methodology that prevents stagnation in our ability to increase strength and size by gradually increasing the resistance/weight and or speed/intensity of the exercise.
*See Chart below for an example on how Progressive Overload works:
Week | Sets | Repetitions | Weight | Exercise |
Week 1: | Set 1 | 12 reps | 135lbs | Bench Press |
Set 2 | 10 reps | 140lbs | Bench Press | |
Set 3 | 10 reps | 140lbs | Bench Press | |
Week 2: | Set 1 | 11 reps | 140lbs | Bench Press |
Set 2 | 11 reps | 140lbs | Bench Press | |
Set 3 | 11 reps | 140lbs | Bench Press | |
Week 3: | Set 1 | 12 reps | 140lbs | Bench Press |
Set 2 | 10 reps | 145lbs | Bench Press | |
Set 3 | 11 reps | 145lbs | Bench Press | |
Week 4: | Set 1 | 11 reps | 145lbs | Bench Press |
Set 2 | 12 reps | 145lbs | Bench Press | |
Set 3 | 10 reps | 150lbs | Bench Press |
… and so, as you can see, in one month, from week 1 to week 4, the lifter would have added 15 pounds of resistance to his or her bench press following this plan. There are other versions of Progressive Overload, also.
It’s important to note that being consistent with sleep (7-8 hours or more per night) and nutrition (especially protein, a minimum of 1.6 grams of protein per pound will provide excellent results) and of course being consistent with your training.
Where did the term “Progressive Overload” come from?
The concept of progressive overload dates back to ancient Greece, where it was reportedly used by a legendary wrestler ‘Milo of Croton.’ Myth has it, that Milo got so strong by carrying a calf everyday — progressively lifting heavier weights, as the calf grew into a mature bull. This is the idea of progressive overload —increasing the load, consistently and overtime, to build strength.
In the early 20th century, Dr. Thomas DeLorme and Dr. Arthur H. Steinhaus formalized the concept (Progressive Overload) through their research on resistance training. DeLorme's work, particularly during World War II, demonstrated the effectiveness of systematic weight increases for rehabilitation and muscular hypertrophy. Through the decades, progressive overload has evolved into many training methods, and has been relied on to increase strength and hypertrophy.
Why is Progressive Overload important?
Progressive overload keeps the body in a state of steady challenge, forcing the body’s musculoskeletal system to adapt for increased strength.
When is the best time to apply Progressive Overload?
The ideal moment to incorporate Progressive Overload into your training is when you are confident in your exercise form. This reduces the risk of injury. Additionally, it's important to have engaged in consistent general resistance training for at least a month prior to implementing Progressive Overload, as the body must be ready for this challenge and undergo necessary adaptations.
What is the wrong time to apply Progressive Overload?
Avoid using Progressive Overload during recovery, injury, significant fatigue, burnout, or when unable to maintain proper form, as the body needs time to heal.
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