Progressive overload strength training

Progressive overload strength training is a fundamental principle in muscle-building that involves gradually increasing the amount of stress placed on the muscles during exercise to stimulate growth and strength gains. The concept is based on the idea that muscles adapt to the demands placed on them, so to continue making progress, you need to consistently challenge them with progressively greater resistance.

If the motto of strength training is "no pain, no gain" then progressive overload helpfully adds "more pain, more gain".

Progressive overload can be accomplished by the following training adjustments:

1. Increasing Weight: Gradually lifting heavier weights as your strength improves.
2. Increasing Repetitions: Performing more repetitions with the same weight.
3. Increasing Sets: Adding more sets to your workout routine.
4. Decreasing Rest Time: Reducing the rest period between sets to increase intensity.
5. Improving Form: Enhancing technique and range of motion to maximize muscle engagement.
6. Increasing Frequency: Adding more training sessions per week for a specific muscle group.

In summary, overload can be achieved without lifting heavier weights, by performing more difficult movements or increasing speed and frequency.

A recent New York Times piece touts the benefits of progressive overload citing a historical anecdote of Milo of Croton, a Greek wrestler who lived 2,500 years ago (Figure 1):

"Legend has it that Milo started his yearly training by buying a newborn calf. Every day, he hoisted the calf onto his shoulders and carried it up the stadium steps. As the calf grew, Milo became stronger, until he was carrying around a full-size ox.”

Carrying an ox is no longer feasible in this day and age, and so the article suggests some more practical tips which include:

• Adding a little more weight if you have been lifting the same weight for months.
• Stopping about two repetitions from failure to maintain good form.
• Increasing difficulty with variations like switching from chin-ups to pull-ups.
• Adjusting workouts based on daily physical condition.

The mantra of progressive overload is to avoid plateaus. Repeating the same exercise routine leads to plateaus where muscle growth stops. Muscles need to be challenged to grow stronger.

Of course as you age, you may reach a point in your life when maintaining a plateau is desirable. In that case progressive overload may seem like overkill. Although the challenge of increasing strength at whatever age can perk up one’s interest and competitive spirit.

Figure 1. Milo of Croton engaging in progressive overload strength training.