The Benefits of Progressive Overload
Feb 09, 2024and Why You Should Aim for Progress Over Perfection
I’ve said it before and I’ll say it again (in fact, you say it with me too) – Progress. Over. Perfection!
Many times people want to skip right into perfection at the beginning of their fitness journey. While we all wish that were how it works, I’m here to tell you, it’s just not realistic. As much as you train your body, you have also got to train your mind. Focusing on progress in fitness goals is essential as it provides tangible evidence of personal growth and achievements, fostering motivation and a positive mindset. Rather than fixating solely on end results, celebrating incremental advancements reinforces the notion that fitness is a journey, not a destination, encouraging individuals to embrace the process and stay committed to their goals. Recognizing progress, whether through increased strength, improved endurance, or enhanced flexibility, instills a sense of accomplishment and reinforces the commitment to long-term health and well-being.
By acknowledging and building upon incremental successes, individuals cultivate resilience, perseverance, and a sense of empowerment, laying the foundation for sustained health and well-being. The same holds true for your workout regimen. It is crucial that you lay a solid foundation and begin building upon it to continue your forward momentum. In the fitness industry we call this progressive overload.
Progressive overload involves gradually escalating the weight, frequency, or number of repetitions in one's workout routine. This strategic approach not only challenges the body but also stimulates the musculoskeletal system to adapt and grow stronger over time. Doing the same workouts repeatedly or sticking to a fixed weight during strength training can lead to plateaus, where once-challenging exercises become easier and progress stagnates. Progressive overload offers a solution to this dilemma by ensuring that muscles are consistently challenged, promoting ongoing growth and development.
The benefits of progressive overload in training are plentiful. By incorporating changes or progressions into workouts, individuals can circumvent plateaus, keeping their muscles engaged and promoting continual strength gains. For instance, varying the number of repetitions or increasing the weight lifted can effectively challenge muscles and stimulate growth. A 2011 study published in the European Journal of Applied Physiology found that gradually increasing the weight and repetitions of exercises led to significant improvements in bicep strength and muscle growth in both men and women. Progressive overload also helps mitigate the risk of injury, as rapid increases in load or frequency can be dangerous.
There are several strategies for progressively overloading workouts, each targeting different aspects of fitness. Whether you are trying to do a pull up, get more limber, lift heavier weights, or simply trying to graduate from walking to running a 5k, there are simple steps to follow to help you get there! Here are my 4 favorites:
Increase Resistance. Increasing resistance by lifting heavier weights challenges muscles to adapt and grow stronger. You can also increase resistance in other ways such as adding resistance bands to body weight exercises or increasing your incline on the treadmill.
Extend Endurance. Give your endurance a boost by extending workout durations or increasing the number of repetitions to help improve cardiovascular fitness and muscular endurance. Another great way is ending your workout with a HIIT blast!
Higher Tempo. Increasing tempo or intensity by performing exercises at a quicker pace or with reduced rest intervals can enhance overall fitness levels.
More Repetitions. Gradually increasing the number of repetitions or sets also places greater demand on muscles, fostering strength gains over time. So get that extra rep or walk/run that extra lap!
Any, or all, of these strategies, when implemented thoughtfully and progressively, offer a systematic approach to achieving fitness goals while minimizing the risk of injury and ensuring continued progress in one's fitness journey. While some people get frustrated that results aren’t happening overnight, they certainly aren’t happening at all if you’re injured! Take the progress photos. Search for non-scale victories such as going down a pant size or being able to climb those stairs rather than taking the elevator. And remember: progress over perfection!
Now is the perfect time to start incorporating progressive overload into your workouts. Join my 4 week Progress Over Perfection program on the Training with T App.
Xo,
Coach Tatiana
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