Progressive overload is a training method that can be used to increase strength, size, and power. It refers to the gradual increase of stress placed upon the body during exercise.
The goal of this type of training is to gradually force your muscles to work harder and harder, so they will eventually adapt by becoming stronger.
It has many benefits for those who are looking to gain muscle mass or improve their athletic performance; however, it also has some drawbacks that should be considered before deciding whether or not you want to try this type of training out on yourself!
What is Progressive Overload?
It is defined as a training plan by gradually increasing the load on an exercise over time. Progressive overload is typically a gradual increase in weight or number of reps with each successive workout.
The goal behind it is to make your body stronger and more powerful so that it can deal better with physical challenges, like carrying groceries upstairs or getting out of bed when you’re feeling tired. It can also help prevent plateaus periods where progress slows down because there are no additional stimuli for growth.
Progressive Overload Benefits:
Progressive overload increases muscle mass and strength through increased tension created from heavier weights, greater volume (more repetitions), improved neuromuscular recruitment patterns, and enhanced motor control/coordination as muscles grow accustomed to performing specific tasks. As mentioned above, it also helps prevent plateaus, allowing you to continually make progress and see results in the long term.
Progressive overload is one of the most effective ways to improve your cardiovascular fitness because it promotes increased endurance through greater workloads during exercise sessions, leading to improved cardiorespiratory function which can then be translated into better performance in other activities that require aerobic capacity.
Progressive Overload Cons:
Progressive overload requires a high degree of self-motivation and discipline as workouts become more difficult over time with incremental increases in weight load or the number of repetitions. The effort required for training will increase due to higher intensity levels being used from heavier weights/more challenging exercises; as such, progression may not be appropriate for those who are unable to complete the workout
Due to higher intensity of training, it can lead to injury if proper precautions/preparation and adequate recovery time are not taken. The risk for injury increases as intensity levels increases in order to achieve desired results.
Progressive Overload Pros:
It will help produce an adaptive response that strengthens muscles, ligaments, tendons, and other connective tissues over time with increased exposure to heavier loads or higher repetition ranges.
It will allow you to work at your own pace—you determine how much weight to lift and how many reps you will perform in a set.
It will allow you to see how your body responds and adapts over time, which allows for the best kind of training program. It is great for those who are looking to achieve muscle hypertrophy.
How to Progressive Overload
In order to progress overload, you need to change one of the principles of the FITT-V. To learn more about the principles of the FITT VP model, Click Here.
The F stands for frequency, I for Intensity, T for Time, T for Type, and V for volume.
Changing any of these will help you progress and decrease the chances of plateauing.
5 Ways Progressive Overload
Frequency (How Often)
Frequency is calculated by the number of DAYS per week that are dedicated to your workout plan. The frequency recommendation for Cardiorespiratory fitness (Endurance Training) is 3-5 days for adults. For Resistance Exercise (Weight Training) the recommended frequency is 2-3 days per week.
Intensity (How Hard)
The intensity of an exercise is the rate at which your exercise is being performed. This is categorized from very light, moderate, to vigorous intensity.
Depending on your current physical fitness and goal, intensity is calculated differently.
Intensity for Cardiorespiratory Fitness is calculated by estimating your maximal heart rate and staying within the intensity recommendation for Cardiorespiratory Fitness.
Resistance Exercise intensity is calculated by obtaining your 1 repetition max and staying within the intensity recommendation for Resistance Exercise.
Rated Perceived Exertion or RPE can also be used as a measurement for intensity.
Time (Duration Or How Long)
Exercise Time is measured by the amount of physical activity time per Session, Day, and Week.
Cardiorespiratory Fitness is 30-60 minutes a day of moderate-intensity exercise or greater than or equal to 150 minutes per week and 20-60 minutes a day of vigorous-intensity exercise or greater than or equal to 75 minutes per week.
As for Resistance Exercise, there is no specific time recommended.
Type (Mode Or What Kind)
There are different types/modes of exercise. The different types/modes of exercise can be broken down between Aerobic Endurance, Strength, Flexibility, and Balance.
It’s possible to mix up your workout plan while adhering to the exercise recommendation.
Volume (Amount)
Exercise volume or quantity is the product of Frequency, Intensity, and Time. The more you work out the more you will burn.
Cardiorespiratory Fitness Volume can be calculated by how many steps you walked weekly.
Resistance Exercises Volume is calculated by sets and repetitions. The recommendation for resistance exercise is 2-4 sets with 8-12 repetitions per set with 2-3 minutes rest intervals
It’s important to progress overload when you are planning a workout regime. Slowly increase your frequency, intensity, time, type, and volume to help prevent plateauing which can lead to decreased motivation or loss of interest in the exercise plan.
If you’re looking for an expert opinion on how best to keep progressing with your training regimen while avoiding plateaus, let us know! We can provide advice about what exercises will work best for your goals as well as offer guidance on how often they should be practiced each week so that you don’t get burned out too quickly.
