What is Progressive Overload?
6 Tips to Gain Strength and Overcome Your Plateau
1. Increase Your Reps Over Time
2. Increase the Weight Over Time
3. Increase How Often You Train
Be sure to switch up your movements and the muscles you’re targeting, so that you don’t run the risk of overuse, which can lead to injury.
Individually, these first three approaches are already pretty powerful. Put them together, and you’re even more likely to overcome that frustrating plateau by using progressive overload.
Now that we’ve got the basics of progressive overload out of the way, there are some other less obvious variables to consider when trying to increase stress on the body.
4. Change the Tempo of Your Movement
5. Increase Your Range of Motion
6. Decrease Your Rest Time
How Do You Know How Much Weight to Load?
How to Overload Your Lifts Safely
- Perfect Your Form Make sure you’ve nailed your form—this will allow you to improve your range of motion and do it correctly. (Remember, Tempo can help you out with that.)
- Benchmark Conduct an initial baseline test and regularly repeat that test throughout your training to track your progress (something else that Tempo can help with). By setting up a baseline test, you’ll have an apples to apples (er, maybe squats to squats) test to see how much you’re improving.
- It’s You vs. You Comparing yourself to another person won’t help you reach your goals—it’s just you today versus the you of yesterday.
- Be Patient You won’t see progress overnight. Be kind to yourself and try not to load on too much too quickly. If you’re just starting out, change one variable at a time to adequately measure your success. And take time to rest—it’s just as important as training!