If there’s one principle that separates those who make progress from those who spin their wheels, it’s progressive overload. It’s the foundation of all strength training, and understanding it will transform your results.
What Is Progressive Overload?
Progressive overload is simple in concept: to get stronger and build muscle, you need to gradually increase the demands you place on your body over time.
Your body is incredibly adaptive. When you challenge it, it responds by getting stronger. But here’s the catch - it only adapts to meet the current challenge. If you keep doing the same thing, your body has no reason to change.
“The body will not change unless it’s forced to change.”
The 5 Ways to Apply Progressive Overload
1. Add Weight
The most obvious method. If you benched 135 lbs last week, try 140 lbs this week.
Best for: Compound lifts in the 5-10 rep range
Tip: For most lifts, adding 5 lbs per week is sustainable for beginners. Advanced lifters might only add weight monthly.
2. Add Reps
Can’t add weight? Add reps. If you did 3 sets of 8, try 3 sets of 9 next time.
Best for: When you’re stuck at a weight, or for isolation exercises
Example progression:
- Week 1: 100 lbs × 8, 8, 8
- Week 2: 100 lbs × 9, 8, 8
- Week 3: 100 lbs × 9, 9, 8
- Week 4: 100 lbs × 9, 9, 9
- Week 5: 105 lbs × 8, 8, 8 (reset and repeat)
3. Add Sets
More total volume = more growth stimulus.
Best for: When you’ve plateaued on weight and reps
Caution: Be careful not to add too much volume too quickly. One extra set per week is plenty.
4. Improve Technique
Better technique = more efficient force production = heavier weights over time.
Best for: Complex movements like squats, deadlifts, Olympic lifts
This is often overlooked. A more efficient squat pattern can add 20+ lbs to your lift without getting any stronger.
5. Reduce Rest Times
Doing the same workout in less time is a form of progression.
Best for: Conditioning and muscle endurance
Note: This isn’t ideal for pure strength training where full recovery between sets matters.
How to Track Progressive Overload
This is where most people fail. They don’t track their workouts, so they have no idea if they’re actually progressing.
Here’s what you need to track:
- Exercise performed
- Weight used
- Reps completed
- Sets performed
- Whether you hit failure
With Reps and Sets, this takes seconds. And when you look back at your history, you can see exactly whether you’re progressing.
A Practical Example
Let’s say you’re tracking your bench press over 8 weeks:
| Week | Set 1 | Set 2 | Set 3 | Total Volume |
|---|---|---|---|---|
| 1 | 135×8 | 135×7 | 135×6 | 2,835 lbs |
| 2 | 135×8 | 135×8 | 135×7 | 3,105 lbs |
| 3 | 135×9 | 135×8 | 135×8 | 3,375 lbs |
| 4 | 140×7 | 140×6 | 140×6 | 2,660 lbs |
| 5 | 140×8 | 140×7 | 140×6 | 2,940 lbs |
| 6 | 140×8 | 140×8 | 140×7 | 3,220 lbs |
| 7 | 140×9 | 140×8 | 140×8 | 3,500 lbs |
| 8 | 145×7 | 145×6 | 145×6 | 2,755 lbs |
See the pattern? Weight goes up, reps temporarily drop, then build back up. Over 8 weeks, you’ve added 10 lbs to your bench press. That’s 60+ lbs per year!
When Progression Stalls
Everyone hits plateaus. Here’s what to do:
1. Deload
Take a week at 50-60% of your normal weights. Your body might just need recovery.
2. Change Rep Ranges
If you’ve been doing 5×5, try 3×10. Different stimuli can break plateaus.
3. Change Exercises
Stuck on barbell bench? Try dumbbell bench for a few weeks, then return.
4. Check Your Recovery
Are you sleeping enough? Eating enough protein? Managing stress? These matter more than most people think.
5. Be Patient
Sometimes progress is slower than we’d like. Consistency beats perfection.
The Key Takeaway
Progressive overload isn’t complicated, but it requires consistency and tracking.
Every workout, you should be trying to do slightly more than last time. Whether that’s more weight, more reps, or better technique - something should improve.
And if you’re not tracking, you’re just guessing.
Start tracking your progress today. Download Reps and Sets and see your strength gains over time.