I bet you are wondering why the health and fitness changes you have been committed to for so long just don't seem to be working. Maybe you had some success early on but now the fat just doesn't melt away and the muscle just doesn't come around as easy as it used to. Maybe your mile times are stagnant or you just haven't added weight to that bench press. while struggling to get past a Plateau
Most folks think that they are just "too old" or worse yet, think some underlying health issue is to blame. Those people couldn't be further from the truth.
The reality is that most people who begin an exercise program on their own never learn about the principle of progressive overload. Whether you are reaching for strength or cardiovascular improvements (or a combination of the two), progressive overload is a must if improvements are to be made...and trust me... you should always strive for improvements..
I label four different training foundations that when used separately or in conjunction with each other, form the basis for progressive overload. They can work whether you are trying to improve you deadlift or your 5k time, for strength or cardiovascular improvements.
Typically you should never add more than 10 percent of your current workload to any one of these progressive overload foundations without the guidance of an experienced professional trainer or coach. Even then you must make sure your technique is on point and your skill level is commensurate with your planned increases.
1-Intensity Intensity can be the weight on the bar or the speed that you peddle a bike. Always look to push that little bit extra and get a little more intense. Squatting a 100 pounds for 6 repetitions? Try squatting 105 for 6 reps. Maybe you are doing four 48 second intervals for a quarter mile during your training. Try 45 second intervals instead.
2-Density Here we simply reduce the rest periods between intervals or sets. Are you "resting" for 3 minutes between each 30 second run interval, maybe spending a lot of time on social media between squats? Drop a minute of that rest period and put the phone down a little sooner.
3-Volume An easy way to add volume to any workout is to add more repetitions. Try 7 repetitions instead of 6 for each prescribed set. Maybe try adding additional sets instead of repetitions. You can add additional speed intervals to a swim for example.
4-Frequency For this foundation we will simply spend more days exercising and training for our goal. So, you work out twice a week doing resistance training? Now try doing three days of resistance training to increase your gains. Maybe you only do bench press once a week, but you will likely need at least another day to get over that plateau. Are you only spending one day a week doing speed work when two days will likely show a greater improvement?
These four foundations of progressive overload will help you get past a plateau, have you making improvements to any one of your fitness or health goals, and breathe life back into your workouts by making them relevant and successful again.
Just remember to keep realistic goals and relevant exercise selection in line with what you want out of your exercise program. You really should have a specific fitness goal and a specific program in mind to maximize the principle of progressive overload.
There are so many other ways to practice progressive overload, I would definitely hire a trainer or coach for more guidance or if any of these points seem foreign. Of course, I am available to answer any specific questions you may have.
Good luck on your fitness journey!
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