HOW TO APPLY PROGRESSIVE OVERLOAD?

Progressive Overload is a term that is used a lot in fitness, but what it basically means is challenging your muscles and body by gradually increasing the stress put on them or simply doing more over time. This can be done in many different ways and is KEY for achieving your fitness goals. See below for some examples of how you can ensure you are applying progressive overloads to your training.

INCREASING WEIGHT/RESISTANCE

As you move through your training plan it's so important to not just stick with the same weights, this is because if you're consistent the weights you start with will most definitely start to feel easier and this will lead to a plateau with your results. Ensure that you continue to increase the weights when they start to become easier... you should feel like the end of each set is a challenge but you can push to complete it, especially your final set.

INCREASING REPS

Increasing the number of repetitions puts more demand on your muscles and over time can make them stronger! An example of this would be to start by completing 8 reps, 2 sets to 10 reps, 2 sets after 2 or 3 weeks.

INCREASE SETS

Similar to the above, but rather than increasing the reps in a set, you increase the number of sets you do in total. For example starting with 8 reps, 2 sets and then overtime increase to 8 reps for 3 sets!

DECREASE REST PERIOD

Rest in fitness terms is the amount of time you take between each set. A way to increase the intensity and therefore work put on the muscles is to decrease the amount of time you take in between your sets. For example you may start by taking 90 seconds rest between sets and after a month drop this down to 60 seconds rest. This can also be applied to HIIT training as you could begin by completing 30 seconds work 30 seconds rest and over time change to 30 seconds work 15 seconds rest between exercises!

The key thing to note especially with Strength training is that rest is key and if you aren't giving your muscles enough time to rest in between sets it may then affect your form or mean you aren't able to push yourself with the weights you use with an exercise. So remember to always have some rest between sets!

CHANGE TEMPO

Tempo is a great way to increase intensity! Focus on slowing your reps down to put your muscles under more stress, this is a good way for also focusing on good form as it gives you more time to ensure you are completing it correctly and also good for ensuring you're not just using momentum to complete the exercise, but instead really working the muscle!

CLEAN UP YOUR FORM

By improving form itself you will increase the intensity of you exercise, as performing it correctly will ensure you are working your body in the right way and using the right muscles! If you need help with your form feel free to get in touch to discuss how I can help!

REMEMBER!

Another thing to remember is that you don't want to use all these different methods at one time, you should only develop one at a time eg- just increase reps some weeks, but then another week you might want to increase the weight and so on!

If you need any help with implementing progressive overload into your training or don't know where to start, feel free to email me: rkfitnesslondon@gmail.com and you will receive a FREE consultation call with me to discuss the different types of training that I offer and how I can help you achieve your fitness goals!