Whether you are a beginner or an elite athlete, progressive overload is a must if you want to become stronger and build muscle. Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger. If you lift the same weight with the same rep scheme and rest periods each week, you’ll plateau, which means you won’t continue seeing results. To keep stimulating growth and change, you need to progressively overload your body to keep your muscles challenged and get stronger.
There are a couple of things to remember before you start ramping up your workout routine. First, you should never sacrifice good form for heavier weights. This can only lead to injury. Second, focus on one thing at a time, like either increasing your weight or increasing your reps, but not at the same time. Increasing the complexity too aggressively might create more tension than your body can handle. Next, before adding weight, make sure you can move your current weight for the number of reps and sets the exercise recommends. When you can complete the reps and sets, add more weight, add a hold, or reduce rest time. Finally, log your workouts. Keeping track of your progress will help you determine what to change in the next week.
Using the concept of progressive overload is attainable for everybody. It’s not only about the size of the weight or how many times you can move it up and down. Other training variables such as frequency, intensity, volume, rest period, tempo, and exercise selection can be used to create the most optimal adaptations for each individual’s goals. Including these other training variables can offset limitations in mobility or other health factors that may limit one’s physical ability to lift heavy weights.
Tracking your progress and continuing to build upon your strength training routine regularly will allow you to keep seeing gains in lean muscle and decreases in body fat. We recommend continuing your trioFIT, trioFITRx, or TrioELITE plan for at least 6 to 12 months, to optimize your results. Your Trio healthcare provider will meet with you every two weeks to track your progress and tailor your training program to ensure that you reach your goals.