Progressive Overload | What It Is and Why You Need It?

July 13, 2020

Progressive Overload

How Can Progressive Overload Transform Your Body?

If you frequent a gym from time to time, you must have heard of the term ‘progressive overload’. This is a technique very commonly used by bodybuilders and even by daily workout enthusiasts who want to keep getting better with their weight training over a period of time. 

After having heard all the hype surrounding it, fitness enthusiasts often wonder what is progressive overload and how you can apply it to your lifestyle. 

Simply put, progressive overload is your body’s ability over a period of time to gradually increase its stress intake. This means that the concept of progressive overload only applies to someone who has patience and will power to work daily. It is essential for you to gradually increase your work intake over a specific period of time. Progressive overloading is all about finding the sweet spot between not taking enough stress and taking too much stress. 


Understanding How To Do It Right

When you do not increase your workload in small quantities over a period of time, your body does not continue to grow and it simply flat-lines. The point of any workout is to make sure that your body keeps growing. By increasing your workload gradually, you enable your body to adapt consistently. Over many years, the transformation that your body undergoes can be tremendous. 

The basic philosophy behind the idea of progressive overload is to take things ‘one step at a time’. When you have just decided to take on significant work, it is normal to want quick results. Many people try to take on too much at a time and end up wearing their body out. Once you increase your workload, you need to give your body time to adapt. Simply increasing your workload daily only wears you out. 

One of the best ways to continue your progressive overloading is by listening to your body. Many internet videos and tutorials will give you a specific number of days before you should increase your load but the truth is that each person is different. By paying attention to signs of weariness and fatigue, you can easily understand how and when should you add to your load. 


How To Put Your Thought Into Action

Many people believe that the only way to progressive overload is by increasing your work intake between time periods. This is in fact not true at all. There are various ways to approach progressive overloading. 

For example, if you have been working out, you can consider these methods to implement progressive overloading:

Increasing your weight size

Decreasing your rest period

Increasing the number of lifts per set

Increasing the number of sets

Increasing the frequency

Most people think why is progressive overload important and the answer lies in the many advantages that it offers. It is all about being able to take on heavier weights over a long period of time but that is not all that it is. Progressive overloading, in fact, is an exercise that can help you be more agile, efficient, and swift. 



Progressive overload is more of a mental technique than just a weight lifting concept. You can apply it to various aspects of your life to become better at things that you’ve wanted to excel at. It is an organic way to go about your physical as well as your mental growth and can bring you a lot of benefits in the long run.