How do we measure progress?
The Key to Sustainable Fitness Progress
When it comes to building strength, increasing muscle mass, or improving overall fitness, one principle stands out above the rest: progressive overload. But what exactly does this mean, and how can you apply it to your own fitness routine?
In this post, we will break down the concept of progressive overload in simple terms and explain how it can help you make consistent progress in your fitness journey. At Patch Fitness, we guide our clients to harness the power of progressive overload to achieve their fitness goals.
What is Progressive Overload?
In its simplest form, progressive overload refers to gradually increasing the demands placed on your body during exercise. This is how muscles grow stronger, more defined, and capable of handling more stress over time. If you keep doing the same workout with the same intensity, your body will eventually adapt, and you’ll stop seeing progress. To keep improving, you need to keep challenging your body in a structured way.
Think of it like this: if you always lift the same amount of weight or run the same distance at the same speed, your body will get used to it. But if you increase the challenge bit by bit, your body will continue to adapt, becoming stronger and more efficient.
The Four Key Ways to Apply Progressive Overload
There are several methods for applying progressive overload, and the key is to find a balance that works for you. We help our clients understand and incorporate these strategies effectively into their routines.
1. Increasing Weight
The most common method of progressive overload is simply lifting heavier weights. If you’re currently able to do 10 squats with a certain weight, you can aim to gradually increase the weight over time. For example, you might increase your weight by 1-2kg once you feel comfortable with your current load.
The goal is to add small increments of weight when your body has adapted to the current level of resistance. Adding weight too quickly can lead to injury, so it’s important to focus on controlled progression.
2. Increasing Reps
Another way to apply progressive overload is by increasing the number of repetitions you do. For example, if you’re performing bicep curls and can comfortably complete 8 reps with a given weight, you could aim to increase that number to 10 reps. Once you can complete the higher rep range with good form, it’s time to either increase the weight or the reps again. By gradually adding more reps to your workout, you’re forcing your muscles to work harder, which leads to more strength and muscle growth over time.
3. Increasing Sets
Increasing the number of sets is another approach to progressive overload. If you usually do three sets of an exercise, you can increase to four sets over time. The number of sets is a simple way to increase the total volume of work your muscles are doing.
For example, if you're used to doing 3 sets of push-ups, you can increase to 4 sets when you feel ready. More sets mean more work for your muscles, and as they adapt, they will get stronger.
4. Decreasing Rest Time
A less obvious but equally effective way to apply progressive overload is by decreasing your rest time between sets. If you typically rest for 90 seconds between sets, you can reduce that rest time to 60 seconds. This forces your muscles to work harder with less recovery, increasing the overall intensity of the workout.
At Patch Fitness, we emphasize the importance of adjusting rest periods based on individual goals. Whether you're working on building endurance, strength, or power, changing your rest intervals can help you push your limits and improve your fitness.
Why Progressive Overload Works
The reason progressive overload is so effective comes down to the principle of adaptation. Your body is constantly trying to adapt to the demands you place on it. When you add more weight, reps, sets, or decrease rest time, you're giving your body a new challenge. In response, your muscles, cardiovascular system, and overall fitness levels adapt by becoming stronger, more efficient, and more capable of handling the new workload.
We take a personalised approach to progressive overload, ensuring that each client progresses at a pace that suits their current fitness level. We understand that everyone’s journey is different, and that's why we tailor our approach to ensure consistent progress while minimising the risk of injury.
Final Thoughts
Progressive overload is the cornerstone of any successful fitness plan, and it’s something we at Patch Fitness prioritise in all of our training programs. By gradually increasing the intensity of your workouts, you’ll continue to challenge your body and see ongoing progress, whether you're looking to get stronger, build muscle, or improve endurance.
Remember, the key is to challenge yourself consistently but safely, allowing your body the time it needs to adapt and grow stronger. And, with the help of the Patch team we’ll be there every step of the way, guiding you toward achieving your fitness goals with proper progressive overload techniques.
If you would like to find out more how working with a personal trainer can help you progress in a safe and controlled process, click the link below.
