Progressive Overload
The gradual increase of stress placed on the body during exercise training.
Updated
Progressive overload is the foundational principle of strength training. It states that to continue making gains in strength, size, or endurance, you must continually increase the demands placed on your muscles. This can be achieved by increasing weight, reps, sets, or decreasing rest periods. Without progressive overload, your body has no reason to adapt and grow stronger.
Examples
- Adding 5lbs to your squat each week
- Increasing from 8 to 10 reps with the same weight
- Reducing rest periods from 90 to 60 seconds
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Dumbbell One-Arm Upright Row
Strength · Dumbbell
Dumbbell Raise
Strength · Dumbbell
Dumbbell Rear Lunge
Strength · Dumbbell
Dumbbell Seated Box Jump
Plyometrics · Dumbbell
Dumbbell Shoulder Press
Strength · Dumbbell
Dumbbell Squat
Strength · Dumbbell
Dumbbell Squat To A Bench
Strength · Dumbbell
Dumbbell Step Ups
Strength · Dumbbell
Common questions
What is Progressive Overload?
The gradual increase of stress placed on the body during exercise training. Progressive overload is the foundational principle of strength training.
What exercises train the Progressive Overload?
Good options include Dumbbell One-Arm Upright Row, Dumbbell Raise, Dumbbell Rear Lunge, Dumbbell Seated Box Jump, Dumbbell Shoulder Press. Each links to a step-by-step guide with demonstration images.
What are examples of Progressive Overload?
Adding 5lbs to your squat each week; Increasing from 8 to 10 reps with the same weight; Reducing rest periods from 90 to 60 seconds.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus