Movement

UR.Life’s Guide On Progressive Overload Training

Want to gain muscles and strength the right way? Then, you have to do progressive overload training.

By URLife Team

27 Aug 2024

Patience pays. This philosophy applies not just in life, but also when you're working toward your fitness goals. That’s where progressive overload steps in. Progressive overload ensures you don’t jump in too hard or too fast, helping you avoid injuries and burnout. It also keeps you moving forward steadily, preventing those frustrating plateaus that delay progress.

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We spoke to Mr. Syed Ismail, UR.Life Fitness Manager and Trainer at UR.Life Studio, Apollo Health City, Jubilee Hills, Hyderabad, about progressive overload training methods. He explains, “As the body gets used to a resistance training routine, clients will find that the same sets and reps become easier. To keep progressing, individuals can tweak several factors like increasing repetitions, intensity, timing, and distance, or adding new exercises to challenge the muscles. One of the most effective ways to push through a plateau is by increasing the weight in resistance training.”

The Principle of Progressive Overload Training

Progressive overload is all about stepping up the challenge for your body over time. If you haven’t been able to reach your target, or don’t feel like pushing your limits then it may be the time to increase the intensity of your workout. A 2019 study issued in the journal Medicine and Science in Sports and Exercise states that advancing the intensity of your training can supercharge your calorie burn and help you crush your strength goals. For example, cutting down on rest between sets keeps your heart rate up, turning your workout into a calorie-torching session. And if you want to boost your strength and power, try lifting those weights explosively.

Mr. Ismail further states, “For example, if a client starts with 3 sets of 12 reps but can now easily do 15-20 reps, the trainer might increase the weight by 5-10 per cent. This adjustment ensures the client can only perform 8-12 reps with good form, keeping them in the Hypertrophy phase, which is ideal for muscle growth as this is the stage where the growth of muscle fibres begins.”

When you lift weights, your body undergoes a series of complex changes to adapt to the stress of the activity. Strength training, especially with heavier weights or higher intensity, causes tiny tears in muscle fibers. This is a natural and necessary part of the process. The body responds by repairing these tears, making the muscle fibers stronger and thicker. Consuming protein after a workout is essential because your muscles are primed for recovery and growth during this period. Proteins comprise amino acids, the building blocks of muscle tissue. When you consume protein, your body breaks it down into these amino acids, which are then used to repair and build new muscle fibers.

Benefits of Progressive Overload Training

Increase in the size of muscles: Progressive overload leads to the growth of muscle fibres as resistance training combined with enough protein in the body helps build more muscles and reduce fat percentage.
Helps to gain strength: During progressive overload, strength is best developed in the rep and set ranges of one-to-six reps and three-to-six sets per session. This is mainly because as you raise the intensity, the demand on your muscles increases, and therefore your strength boosts.
Improves overall health: Progressive overload not only strengthens your muscles and heart, but also reduces lower back pain, decreases arthritic discomfort, increases functional independence, enhances movement control, boosts walking speed, improves glucose and insulin homeostasis, lowers resting blood pressure, enhances blood lipid profiles, and increases bone density.
Prevents risk of injury: When it comes to injuries, utilising progressive overload correctly can play a crucial role in injury prevention. By gradually increasing the body's ability to handle stress, it can effectively reduce the risk of overuse injuries. The key lies in striking the perfect balance of stress to drive progress without risking setbacks due to injuries.

Ways to Adapt Progressive Overload Training Methods

If you're ready to take your workouts to the next level and safely push your limits, progressive overload is the key. To do it right, you'll need to continuously adjust and increase the intensity of your training as your body adapts. Here’s a detailed guide to get started:

1. Start light, slow, and steady: Starting with basics is key when beginning any kind of workout or exercise regimen. It's important to begin with a weight, repetition, or intensity level that challenges you but still allows you to maintain proper form. This baseline will serve as a reference point for measuring progress as you continue with your fitness journey.

2. Increase the weight gradually: Every two weeks, based on your progress, consider increasing the weight, number of reps, or intensity. Shoot for a 5-10 per cent bump to allow your body to adjust and grow stronger without putting yourself at risk of injury.

3. Keep workouts exciting to avoid plateaus: Spice up your routine to challenge your muscles and break through plateaus. Switch things up by trying different exercises, changing the number of reps and sets, experimenting with new equipment, or adding some variety to your movements. Keep your body guessing to keep making gains.

4. Listen to your body cues: If you experience excessive fatigue or soreness, it’s important to take a step back. Allow yourself a day or two to recover, then ease back into your routine. Progress is about consistency, not pushing yourself to the point of burnout.

5. Make sure to recover: Ensure you're giving your muscles enough time to recover between workouts. This recovery period is when your muscles repair and grow stronger, which is crucial for continued progress.

By following these steps, you can effectively use progressive overload to continually challenge yourself and make steady improvements in your strength and fitness levels. By gradually increasing the demands on your body, you can safely push your limits and achieve your fitness goals. The key is balance—progress at a pace that challenges you without overloading your body, and you'll see steady gains without setbacks.

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