Progressive Overload: How to Keep Getting Stronger

Whether you are new to strength training or a seasoned lifter, progressive overload is two common words you have probably heard before. But what do they really mean, and how can you apply them both as a lifter and as a coach? If you are feeling stuck because you are not seeing the gains you are hoping for in your programming, progressive overload could be the puzzle piece you still need to include.

Key Takeaways

If you are interested in progressive overload, you should:

1. Work with a coach or find a strength training plan that is custom to you
2. Gradually build up strength and vary your movements to build your adaptation ability 
3. Remember that this is a great investment in your health if you are honest with yourself

The Key to Long-Term Strength Gains

You see relatively continuous improvement by gradually tweaking the dials of your training and the demands placed on your body over time. If you fail to challenge your body, you will fail to adapt. One of the hardest and most important things you can do is advance your lifting in a way that makes the most of your time and moves you in the right direction. The key is having a plan for your lifting that saves you time and worry when you get into the gym.

Know Why It Matters

Training, coaching, lifting, and recovering are a science and an art. But to really see results, it takes new challenges and an understanding of one's motivation behind the movements. 

Increasing weights or adding more reps, paying attention to rest time, and utilizing different exercises and tempos are all key components to seeing the results you are hoping for. Patience and repetition are the basis of long-term strength training; all you need is the right program!

What role does progressive overload play in your strength training program? Let me know your thoughts in the comments on the episode page.

In This Episode

• What is progressive overload, and what does it mean (2:25)
• Breaking down the science of adaptation and general adaptation syndrome (13:20)
• How to apply progressive overload in your strength training program (20:26)
• Common pitfalls when learning how to manage your progress over time (32:35)
• Best practice advice for those who want to integrate progressive overload into their strength training program (43:05)

Quotes

“When it comes to your strength training, progressive overload is the cornerstone that guides, the guiding principle that steers your training program and training plan.” (2:56)

“To put this into common words, we need a stressor, that’s our training, and we need recovery, which is where we finally experience that adaptation.” (15:56)

“Training is a science and an art. Coaching is a science and an art. Implementing this is a science and an art, and getting to know yourself and/or your clients is really important. (22:37)

“We need to pump the breaks a bit, and find a way to keep you moving forward without accelerating things to the point where you can't recover.” (34:17)

“If you have been lifting the same weights for months and months and months on end, it is time, my friend, you have got to move up in weight.” (39:25)

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