Progressive Overload Principles

Muscles and strength grow when training gives them a reason to adapt. Progressive overload means gradually asking a little more from your body over time.

Ways to progress

• Add weight in small steps (for example 1-2.5 kg).
• Add repetitions with the same weight.
• Add a set, slow down the tempo or shorten rest.
• Improve technique and range of motion.

A simple rule

Pick a rep range such as 8-12. When you reach the top of the range on every set, raise the weight and start again at the bottom. Write down your workouts so you can see progress.

Recover

Plan an easier week every 4-8 weeks, sleep 7-9 hours, and stop most sets 1-3 repetitions before failure.