Progressive Overload - The Key to Progress in the Gym
As Gary returned the twenty pound dumbbells to the rack, he heard a soft, “Psst…”
He looked around. The gym was completely empty. He furrowed his brow and was about to leave when —
“Down here.”
Gary looked down at the twenty pound dumbbells in disbelief.
“Are you…?”
“A pair of talking dumbbells? Yeah,” said the left dumbbell.
“We don’t usually reveal that to people,” said the right dumbbell. “But we think it’s time the three of us had a difficult conversation.”
“About what?”
“How long have you been working out, Gary?” asked the left dumbbell.
“I don’t know. Five months?”
“Six, actually,” said the right dumbbell. “We know because we’re the only pair of dumbbells you’ve lifted in all that time.”
“Okay…”
“Now don’t get us wrong,” said the left dumbbell. “We’ve really enjoyed our time together, but if you’re still only lifting us in six months, we’re gonna drop ourselves on your frickin’ head.”
“What are you talking about?”
“Pushing yourself to bigger and heavier weights.”
He furrowed his brow and asked, “So, you don’t want me to life you anymore?”
“You know what the best part of my day is, Gary?” asked the right dumbbell.
“Honestly, I couldn’t even venture a guess.”
“It’s the ten seconds from when you get to the gym to when you walk over here to the dumbbell rack. Cause I think maybe today, he’ll walk right past us and grab a heavier pair of dumbbells. No goodbye. No see ya later. No nothing,” said the right dumbbell.
“I’m sorry,” said Gary. “I’m having a hard time processing all this.”
“If you want to continue to make gains, you need to push yourself. I may be just a dumbbell, but I know that much.”
Gary stared at them, unblinking, for several moments. Then, he said, “I think I need to see a doctor.”
The pair of twenty pound dumbbells let out a collective sigh as they watched Gary quickly gather his things and leave the gym.
“You think we got through to him?” the left dumbbell asked the right.
“I think we scared the shit out of him.”
The concept our well-meaning pair of dumbbells were trying to teach Gary is referred to as the Progressive Overload Principle. Whether you're a seasoned lifter or just starting your fitness journey, grasping this concept is essential for achieving your goals and maximizing your potential.
what is progressive overload?
Progressive overload is a concept that revolves around continually increasing the demands placed on the musculoskeletal system over time. Simply put, it involves gradually making your workouts more challenging to stimulate ongoing adaptation and improvement in strength, muscle mass, and overall fitness.
How Does Progressive Overload Work?
The human body adapts to stressors placed upon it, whether physical or mental. In the context of resistance training, when you subject your muscles to progressively greater levels of tension or workload, they respond by becoming stronger and more resilient.
This adaptation occurs in response to the principle of homeostasis, wherein the body seeks to maintain stability amidst changing conditions. By consistently challenging your muscles with heavier weights, more repetitions, or increased intensity, you disrupt this equilibrium, prompting your body to adapt to handle the increased demands.
The Progressive Overload Principle is used in resistance training to increase strength and/or build muscle by the gradual increase in demand placed on the body’s muscles and nervous system over time.
milo & the bull
The earliest example of Progressive Overload dates back to the late 6th century BC in Ancient Greece. The story goes that Milo of Croton, a strapping young lad, had a neighbor with a newborn calf. One day, he hoisted the calf onto his shoulders and walked up a mountain and back.
Milo returned the next day and did the same thing.
He continued this little training routine day after day. As the calf grew in size, Milo’s size and strength improved. And after four years, he was absolutely yoked and able to lift the full-grown bull onto his shoulders and make the trek up the mountain and back.
While the Milo method of applying Progressive Overload is effective and super bad ass, there are more practical ways to go about it.
applying progressive overload
Progressive Overload can be achieved in a number of ways.
Using our friend, Gary, as an example, let’s focus on a single exercise: the dumbbell bench press. Gary is new to training, so he begins with a somewhat conservative weight that allows him to maintain good form for 3 sets of 10 reps. However, Gary’s issue is that in six months, he never progressed. He just kept on doing 3 sets of 10 reps at the same weight.
What are some ways in which Gary could gradually achieve Progressive Overload over time?
Volume - Adding sets and/or reps to his current program. For example, he could perform 4 sets of 10 reps or 3 sets of 10-12 reps.
Intensity - Lifting heavier weights. So, Gary could move up from the 20 pound dumbbells to the 25 pound dumbbells for 3 sets of 5-10 reps.
Frequency - Increasing how often you train. For example, Gary could perform the dumbbell bench press twice per week instead of a single training session.
Rest - Decreasing the time between sets while maintaining performance. So, if Gary normally rests 3 minutes between sets, he could lower that to two minutes as long as he was still able to achieve his 3 sets of 10 reps.
Movement Quality - performing the movement with better technique, more control, or through a greater range of motion. This one is often overlooked but very powerful. If Gary is letting the dumbbells free fall then bounce off his chest, he could utilize a slower tempo on the way down and add in a one second pause in the bottom.
Implementing Progressive Overload Safely
While progressive overload is a crucial principle for achieving fitness goals, it's essential to approach it with caution to minimize the risk of injury and overtraining. Here are some guidelines to follow:
Gradual Progression: Avoid making drastic increases in weight or volume too quickly. Instead, aim for incremental adjustments that allow your body to adapt gradually over time.
Listen to Your Body: Pay attention to how your body responds to increased training stimuli. If you experience persistent fatigue, soreness, or decreased performance, it may indicate that you need to scale back and prioritize recovery.
Prioritize Recovery: Adequate rest and recovery are essential for facilitating muscle growth and preventing burnout. Ensure you're getting enough sleep, practicing proper nutrition, and incorporating rest days into your training schedule.
goodwill lifting
After a long series of mental evaluations and strange looks from his doctor, Gary was assured there was nothing wrong with him, but he still had his doubts as he returned to the gym the next day.
As he slowly approached the dumbbell rack, he eyed the pair of twenty pound dumbbells suspiciously, waiting for them engage him in conversation again. However, they simply stared blankly back at him like the lifeless weights they were. Gary shook his head, relieved.
It had all been in his head.
He bent down to grab the twenty pound dumbbells, then thought better of it, and grabbed the twenty-five pound dumbbells. Now he couldn’t be sure, but as he walked away from the rack, he could’ve sworn he heard a faint whisper.
“Way to go, Gary.”