What is progressive overload? According to a 2002 article in Current Sports Medicine Reports (opens in new tab)the term refers to a type of resistance training that works by gradually increasing the amount of stress put on the body.
In the world of fitness, to increase the amount of stress on your body, simply do something more. You increase the weight with your adjustable dumbbells (opens in new tab)increase the number of repetitions or increase the intensity of your exercises.
Before you add progressive overload to your exercise program, how does this form of strength training work? What is the science behind it? Is there any research that shows that it works? And how can you gradually and safely increase the amount of resistance?
Read on to find out how progressive overload training can help you. We did some research, checked the science and asked for the help of a fitness expert to give you the advice you need.
What is progressive overload and how does it work?
To achieve progressive overload, you can gradually increase the stress placed on your body by increasing the duration, number of repetitions, frequency, and / or increasing the amount of weight you lift. You can apply this training principle to aerobics (opens in new tab) and anaerobic forms of exercise, such as running.
As with most forms of training, as you become more prepared and stronger, your muscles acclimatize to the amount of resistance they put in - as stated in the Cold Spring Harbor Perspectives in Medicine (opens in new tab). This is because when you lift weights, you inflict “trauma” on your muscle fibers. And, as a result, the cells around the fibers connect the damaged fibers, which strengthens them. This is called muscle hypertrophy.
But why is this a good thing? Like Farren Morgan, head coach at The Tactical Athlete (opens in new tab) he says, progressive overload helps break down muscle fibers again (and again), increasing muscle mass, which in turn helps push your musculoskeletal system to new extremes.
“Progressive overload is the perfect solution if you need to improve the weight of your training because your body has adapted to the resistance of your exercises and no longer experiences the huge benefits that exercise has provided,” says Morgan.
What are the benefits of progressive overload?
According to the American Exercise Council (opens in new tab), repeating the same exercises over and over again can lead to a plateau of your body. Article in the NSCA Performance Training Journal (opens in new tab) He says: “The principle of progressive overload suggests progressively placing higher-than-usual demands on the exercising muscles.” This allows training to be adjusted and, the article adds, “Without overload, there is no body adjustment.”
A (opens in new tab)A 2017 study published in Sports Medicine (opens in new tab) concludes: “The principle of progressive overload must be respected in order for individuals to continuously increase muscle size with resistance training.
How fast should ‘progressive overload’ occur?
According to the American College of Sports Medicine (opens in new tab), the progression of your progressive overload will depend on how well you are trained in resistance. For beginners (who have no experience in resistance training or who have not trained for several years), the examination states that they should do a maximum of 8-12 repetitions two to three days a week.
While for individuals with six months or more of continuous experience in resistance training, it is recommended to complete a maximum of 1 to 12 repetitions three to five days a week with “possible emphasis on heavy load”.
It is important to stick to this, because according to Morgan, a drastic increase in weight or frequency of your training can be “very dangerous and result in permanent injury.” He says: “Although the results are not immediately noticeable, it is important to follow the process and be patient with the process as your fitness level gradually increases.”
Before you start progressively overloading your exercise routine, Morgan recommends that you make sure you master your workout properly while performing it in the right shape to prevent injuries and prevent additional stress on your body.
A simple progressive overload plan
When it comes to progressive overload plans, no size suits everyone. It depends on your fitness level and whether you have trained strength before. However, generally speaking, for resistance training, Morgan recommends:
Week 1
Two to three sets of 8-9 repetitions of biceps bending, squats and deadlifts.
Week 2
Three to four sets of 8-9 repetitions of biceps bending, squats and deadlifts.
Week 3
Three to four sets of 9-10 repetitions of biceps bending, squats and deadlifts.
Week 4
Four to five sets of 10-12 repetitions of biceps bending, squats and deadlifts.
While for those looking for progressive cardio-based overload exercises, Morgan says:
Week 1
Running for 15 minutes 2 days a week at a moderate pace.
Week 2
Running for 25 minutes 2 days a week at a moderate pace.
Week 3
Running for 30 minutes 3 days a week at a moderate pace.
Week 4
Running for 30-40 minutes 3 days a week at a moderate pace.
What kind of weight should you start with?
As with most forms of fitness, slow and steady is the best. Morgan says you should start with small weights of 5 lb-10 lb and gradually upgrade it as the weeks progress.
“Although the starting weights may not seem like much, when you start with progressive overload training, you will notice that the exercises will become more challenging to perform, especially as reps and sets continue to expand,” says Morgan.
Then, when you are ready to increase your strength training, the American College of Sports Medicine (opens in new tab) recommends that “a 2% -10% load increase be applied when an individual can perform the current load for one to two repetitions over the desired number”.
Bibliography:
Kraemer, VJ, Ratamess, NA & French, DN Resistance Training for Health and Performance. Curr Sports Med Rep. 1, 165–171 (2002). https://doi.org/10.1007/s11932-002-0017-7
Hughes, DC, Ellefsen, S., & Baar, K .; (2018). Adaptations to endurance and strength training. Cold Spring Harbor Perspectives in Medicine, 8 (6), a029769. https://doi.org/10.1101/cshperspect.a029769
Dankel, SJ, Mattocks, KT, Jessee, MB et al. Frequency: Overlooked resistance training variable to induce muscle hypertrophy ?. Sports Med 47, 799–805 (2017). https://doi.org/10.1007/s40279-016-0640-8
American College of Sports Medicine (2009). American College of Sports Medicine. Models of progression in resistance training for healthy adults. Medicine and Science in Sport and Exercise, 41 (3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
American College of Sports Medicine (2009). American College of Sports Medicine. Models of progression in resistance training for healthy adults. Medicine and Science in Sport and Exercise, 41 (3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670