Strategies for progressive overload

In order to build muscle you must challenge yourself. Your body will build a tolerance to lifting weights like it will coffee or alcohol, so over time you need to increase the stimulus to keep building muscle. Essentially you need to keep becoming better at the exercises you are doing, which is known as progressive overload.

Through progressive overload you will change your body. There are two main ways to do this:

1️⃣ Increase the weight you are using on an exercise while repetitions remain constant.

2️⃣ Increase the repetitions you are performing on an exercise while the weight you are using for it remains constant.

I’ve found both of these strategies are effective with my clients and are backed up by the research.

SOURCE: Cadore, Eduardo, et al. “Effects of Resistance Training Leading or Not Leading to Concentric Failure on Muscle Strength, Hypertrophy and Power Output: A Systematic Review and Meta-Analysis.” NIHR, September 2023

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