PROGRESSIVE OVERLOAD
What It Is and
How To Start
Progressive Overload
What is Progressive Overload?
Progressive overload
means increasing the
intensity or difficulty of
your workouts over time
to build muscle and
improve endurance.
Progressive Overload
How To Progressively
Overload
✅ Increase weight
✅ Increase reps
✅ Increase sets
✅ Decrease rest time
✅ Increase range of
motion
Progressive Overload
Benefits of
Progressive Overload
PHYSIOLOGIC
✅ Improved cardio
efficiency
✅ Beneficial hormone and cholesterol adaptations
✅ Decreased body fat
✅ Increase metabolism
Progressive Overload
Benefits of
Progressive Overload
PHYSICAL
✅ Increased strength
✅ Increased muscle fibers
✅ Increased bone density
Progressive Overload
Benefits of
Progressive Overload
PERFORMANCE
✅ Increased control and coordination
✅ Increased endurance
✅ Increased strength
✅ Increased power
Progressive Overload
Drawbacks of
Progressive Overload
✅ Injury
✅ Overtraining
Be sure to implement
changes gradually!
Progressive Overload
Can you build muscle without progressive overload?
No, building muscle
requires progressive
overload. You need to continually increase the challenge on your body
in order to see change.
Progressive Overload
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