A Complete Beginner's Guide to Progressive Overload Training

If you’re looking to enhance your fitness and build a stronger, more resilient body, progressive overload training is a technique that can help get you there. Understand why it matters to have a program that builds, rather than jumping from one random workout video to the next.

This training style is designed to challenge your muscles in new, effective ways, gradually increasing the workload over time, to produce bigger gains in strength, endurance, and overall fitness.

For runners, this can be incredibly important since it’ll help you improve your overall performance, build muscles, and become stronger without having to worry about plateauing.

In this article, I’ll discuss the key principles of progressive overload training, its benefits, and how to implement it in your workouts and achieve your goals. Even if you’re a beginner, you’ll know everything you need to know about progressive overload training by the end of this article.

Quick Jump

What is Progressive Overload Training?

Progressive overload training is a type of strength training that involves gradually increasing the demands placed upon the muscles over time.

It involves focusing on small, incremental increases in weight, volume, or intensity, which create an adaptive response in the body and force it to grow stronger to meet these new challenges.

By gradually increasing the workload (and using planned cutbacks), progressive overload training allows you to avoid plateaus and make consistent progress towards your fitness goals.

One of the key benefits of progressive overload training is that it allows you to build strength and muscle mass in a safe and sustainable way.

By gradually increasing the demands placed upon your muscles, you give your body time to adapt and grow stronger, without risking injury or burnout.

This makes progressive overload training an excellent choice for anyone looking to build a strong, healthy body, especially for runners who want to avoid injuries in the longterm.

The Science Behind Progressive Overload

When you lift weights or perform resistance training exercises, you engage in a process called muscle hypertrophy. This process involves micro tears in the muscle fibers, which then repair and rebuild, leading to stronger, more robust muscle tissue over time.

The process of muscle hypertrophy is driven by progressive overload, which creates a stimulus that the body needs to adapt and grow stronger. The science behind progressive overload is based on the principles of specificity, overload, and variation, which we’ll explore in more detail below.

It’s important to note that the process of muscle hypertrophy is not limited to weightlifting or resistance training.

Any activity that places a demand on your muscles can lead to hypertrophy, including bodyweight exercises, yoga, and even everyday activities like carrying groceries or playing with your kids.

4 Principles of Progressive Overload Training

There are four main principles of progressive overload training. Let’s look at them in more detail:

Maintain good form: When you first start strength training, pick a weight that you can lift while keeping good lifting form. Increase the difficulty of the workout only when you can move that weight with appropriate form.
Change only one thing at a time: To avoid injury, gradually increase the difficulty of a lift. For instance, to increase the difficulty of deadlifts, adjust the weight you’re lifting before changing the reps or repetitions. Increasing the weight and reps at the same time may result in greater tension than your body can handle.
Focus on reps and sets: If you can’t lift the recommended number of reps or complete the prescribed number of sets with the present weight, you shouldn’t be adding more. When you can finish the reps and sets, increase the weight, add a hold, or decrease the rest time.
Log and track your workouts: Keep a record of your workouts so you can easily remember the weight, reps, and sets you complete week after week. Keeping track of your progress can help you decide what to change in the coming week.

Benefits of Progressive Overload Training

I think a lot of this is going to be self evident, but let’s talk more about why it’s so important to follow a structured strength training plan if you have goals for performance, strength or muscle building.

Increases Strength and Muscle Mass

One of the most important benefits of progressive overload training is that it leads to an increase in strength and muscle mass. By challenging your muscles in new, effective ways, you force your body to adapt and grow stronger over time. This leads to bigger, stronger muscles and improved performance in the gym.

For example, if you’re currently lifting 50 pounds for bicep curls, you can gradually increase the weight to 55 pounds, 60 pounds, and so on. This gradual increase in weight will help stimulate muscle growth and increase the strength of your biceps.

progressive strength training — RTTF Coach Amanda E – Long time trainer at OTF

Improves Endurance and Stamina

Progressive overload training can also help to improve your endurance and stamina. By gradually increasing the workload placed upon your muscles, you increase your body’s ability to perform work over time.

This means that you’ll be able to lift heavier weights, perform more reps, and sustain higher levels of intensity for longer periods of time.

For instance, if you’re currently able to run for 20 minutes straight, you can gradually increase your running time to 25 minutes, 30 minutes, and so on. This gradual increase in duration will help improve your endurance and stamina, allowing you to run longer distances without feeling fatigued.

Enhances Athletic Performance

For athletes, progressive overload training is essential for improving athletic performance. By focusing on specific exercises and movements that mimic the demands of your sport, you can improve your strength, speed, agility, and overall performance on the field or court.

For example, if you’re a basketball player, you can focus on exercises that improve your vertical jump, such as squats and lunges. By gradually increasing the weight and resistance of these exercises, you can improve your jumping ability and overall performance on the court.

Reduces Risk of Injury

Another significant benefit of progressive overload training is a reduced risk of injury. By gradually increasing the workload placed upon your muscles, you allow them to adapt and grow stronger over time.

This makes you less susceptible to injury, as your body becomes more resilient and better able to handle the stresses placed upon it.

For instance, if you’re a runner, you can gradually increase your mileage over time. This will help your body adapt to the increased stress placed upon your joints and muscles, reducing your risk of injury.

Greater Adaptability to Training Stress

Progressive overload training can help to improve your body’s overall adaptability to training stress.

By consistently challenging your muscles in new, effective ways, you teach your body to respond better to stress and adapt more quickly to changes in your workouts. This can help to improve your overall fitness and make it easier to achieve your goals over time.

For example, if you’re currently doing the same workout routine every week, your body may become accustomed to the stress placed upon it, leading to a plateau in your progress.

By gradually increasing the intensity and volume of your workouts, you can challenge your body in new ways and continue to make progress towards your fitness goals.

✅If you’re ready to get started and want to make it as easy as possible, we’ve got training programs for you!

Heavy Lifting for Runners
Bodyweight For Runners – you will truly make progress with this course, including adding plyometrics
At Home Strength Training for Runners

How to Implement Progressive Overload Training

Here are some ways you can implement progressive overload training in your strength training.

Choose the Right Exercises

When implementing progressive overload training, it’s important to choose exercises that are specific to your goals and musculature.

For example, if you’re looking to build bigger, stronger biceps, you might focus on exercises like bicep curls, hammer curls, and preacher curls. These exercises specifically target the biceps and will help to stimulate growth and strength in this muscle group.

Similarly, if you’re looking to improve your squat or deadlift, you might focus on exercises like front squats, sumo deadlifts, or trap bar deadlifts. These exercises target the muscles used in these lifts and will help to improve your performance and strength.

Adjust Training Variables

Once you’ve chosen the right exercises for your goals, it’s time to start adjusting the training variables to create progressive overload. There are several ways to do this, including:

Increase Weight

To create progressive overload, you need to lift heavier weights over time. This means gradually adding weight to the exercises you’re performing, so that you provide a stimulus for your muscles to grow stronger and adapt to the increased workload.

You can do this by using a weight that is challenging but still allows you to maintain proper form. As you get stronger, you can gradually increase the weight to continue making progress.

Modify Repetitions and Sets

You can also create progressive overload by modifying the number of repetitions and number of sets you perform. For example, you might start with 3 sets of 8 reps, and then gradually increase to 4 sets of 10 reps as your strength and endurance improve.

This will help to create more training volume in your workouts, which can lead to greater muscle growth and strength gains.

Alter Rest Periods

You can also create progressive overload by altering the rest periods between sets and exercises. This might involve reducing the rest periods, which will increase the intensity of your workout and challenge your muscles to grow stronger.

Alternatively, you can increase the rest periods to allow for greater recovery between sets and exercises, which can help you to lift heavier weights and perform more reps.

Monitor and Track Progress

It’s important to monitor and track your progress over time. This will allow you to see how your body is responding to the training stimulus and make adjustments as needed. You can monitor things like:

Weight lifted: Keeping track of the weight you are lifting can help you to see if you are making progress over time. If you are consistently lifting heavier weights, this is a good sign that you are creating progressive overload.
Reps and sets performed: Tracking the number of reps and sets you perform can help you to see if you are increasing volume over time. This can be a good indicator of muscle growth and strength gains.
Rest periods between sets and exercises: Monitoring your rest periods can help you to see if you are increasing the intensity of your workouts over time. By reducing rest periods, you can challenge your muscles to work harder and adapt to the increased workload.
Body weight and body composition: Tracking your body weight and body composition can help you to see if you are making progress towards your goals. If you are gaining muscle and losing fat, this is a good sign that your training program is working.

By monitoring and tracking your progress, you can make adjustments to your training program as needed to continue making progress towards your goals. Remember to be patient and consistent, since creating progressive overload takes time and effort.

should you workout when sore

Progressive Overload Training for Different Goals

Depending on your goal, you can use progressive overload training in different ways. Let’s look at the three most common goals and how to use it:

Bodybuilding and Hypertrophy

For bodybuilding and hypertrophy, progressive overload training is essential. This involves focusing on exercises that target specific muscle groups, with higher reps, and shorter rest periods.

By gradually increasing the weight and volume over time, body builders can achieve bigger, stronger, and more defined muscles.

It’s also important to note that nutrition plays a key role in bodybuilding and hypertrophy. Consuming a diet that is high in protein, carbohydrates, and healthy fats is essential for providing the body with the necessary nutrients to build and repair muscle tissue.

Bodybuilders also often use supplements such as protein powder and creatine to support their muscle growth.

Powerlifting and Strength

For powerlifting and strength training, progressive overload is also important. In this case, the focus is on lifting heavier weights, with lower reps, and longer rest periods.

By focusing on exercises like the squat, deadlift, and bench press, powerlifters can develop immense strength and power, making them capable of lifting enormous amounts of weight.

In addition to weightlifting, powerlifters often incorporate accessory exercises to target specific muscle groups and improve their overall strength.

These exercises may include pull-ups, dips, and rows, among others. Proper nutrition is also important for powerlifters, as they require a diet high in protein and carbohydrates to support their strength training.

should you workout when sore

Endurance Sports and Cardiovascular Fitness

Progressive overload is also incredibly important for building endurance and stamina for anyone into endurance sports and cardiovascular fitness, like runners.

This typically involves a combination of high-intensity interval training, steady-state cardio, and resistance training exercises. By gradually increasing the volume and intensity of the workouts over time, athletes can improve their fitness and endurance.

Common Mistakes and How to Avoid Them

Progressive overload training is an effective way to build strength and muscle mass. However, it is important to avoid common mistakes that can hinder your progress and lead to injury. Here are some tips to help you avoid these mistakes:

Overtraining and Insufficient Recovery

One of the most common mistakes people make with progressive overload training is overtraining and insufficient recovery. It can be tempting to push yourself to your limits every workout, but this can lead to fatigue, injury, and burnout.

To avoid this, make sure to allow for adequate rest and recovery between workouts. This may mean taking a day or two off each week, or incorporating active recovery activities like yoga or stretching into your routine.

Neglecting Proper Technique

Another common mistake is neglecting proper technique. It can be easy to get caught up in the amount of weight you are lifting, but using improper form can lead to injury and poor results.

Make sure to learn and practice proper form on all exercises, and enlist the help of a personal trainer if needed. A good coach or trainer can help you identify areas where you may be using improper form, and provide guidance on how to correct it.

Lack of Consistency and Patience

A lack of consistency and patience can also hinder your progress with progressive overload training.

Remember that progress takes time, and stay consistent with your workouts. This means sticking to a regular schedule, and not skipping workouts or taking long breaks. Monitoring your progress over time and adjusting as needed can also help you stay motivated and on track.

By avoiding these common mistakes, you can maximize the benefits of progressive overload training and achieve your fitness goals.