How to Achieve Progressive Overload

No matter what fitness goal you're striving for, achieving progressive overload in your workouts is essential.

What is Progressive Overload?

Progressive overload is the gradual increase of stress placed upon the body during exercise. The goal is to challenge your muscles and improve your overall strength and performance.

How to Apply Progressive Overload

Incorporate resistance such as power bands, booty bands, and free weights, and increase reps, tension, or endurance in your workouts. This will push your body to adapt to new levels of stress.

Structuring Your Workouts

At JustFitJamie, I recommend structuring your workouts in 4- 6 week training blocks. This approach allows you to master the exercises and form in the first week, and intensify your sessions in the second week.

Challenge yourself in the second week by perfecting your form, following the correct tempo, and aiming to lift heavier or increase resistance for better results.

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Ways to Achieve Progressive Overload

1. Increase the Weight

Start with a manageable weight and gradually increase it as you become more comfortable with the exercise. For example, begin with bodyweight squats, then add weights like dumbbells, barbells, or kettlebells. Aim to increase your weight each week, such as starting with 3 sets of 12 squats at 20kg and progressing to 3 sets of 10-12 squats at 25kg.

2. Increase the Volume

Increase the number of reps or sets you perform each week. For instance, start with 10-12 reps in the first week, and aim for 12-15 reps in the following week. Ensure you feel comfortable with the initial rep range before increasing it.

3. Increase Endurance

Increase the length of your exercises or work at a quicker pace. Slowing down the tempo of your movements can also increase the time your muscles are under tension. For example, a tempo of 4020 means 4 seconds to lower the weight, no pause, 2 seconds to lift the weight, and no pause before the next rep.

For cardiovascular exercises like running, increase the duration of your sessions each week.

Tracking Progressive Overload

Track your progress by recording your weights, reps, sets, and workout times via the JustFitJamie App. This helps you review your records and improve in future training sessions.

Progressive Overload and Injuries

If you're returning to training after an injury, prioritize mastering your form and technique. Take your return to exercise at your own pace to prevent further injuries. If an exercise doesn't feel right, stop, review the instructions, and seek advice from an experienced trainer or professional.

Achieving Progressive Overload at Home

You don't need a gym to achieve progressive overload. Apply stressors like rep variation, volume variation, tempo variation, and intensity variation to keep your home workouts challenging.

Final Tips

Always focus on mastering your form and technique before increasing the intensity. Remember, progressive overload is about gradually challenging your body to achieve greater results.

Stay committed, stay strong, and keep pushing your limits with JustFitJamie!