Beyond The Hype: How to Actually Use Progressive Overload
The Only Law That Matters
If there is one law in the universe of strength training, it is the law of progressive overload. It states that for a muscle to grow, it must be forced to adapt to a tension that is above and beyond what it has previously experienced.
Simply put: you have to consistently challenge your muscles to do more than they're used to. If you don't, they have no reason to change. Here's how to do it in practice.
Method 1: Increase Weight (Intensity)
This is the most obvious method. If you bench pressed 80kg for 5 reps last week, your goal this week is to bench press 82.5kg for 5 reps. This is the purest form of progressive overload—increasing the intensity. It's powerful, but you can't add weight forever.
Method 2: Increase Reps (Volume)
What if you can't add weight? Increase the reps. If you did 80kg for 5 reps last week, aim for 6 or 7 reps this week. A common strategy is to work within a rep range (e.g., 6-8 reps).
- Week 1: 80kg x 6 reps
- Week 2: 80kg x 7 reps
- Week 3: 80kg x 8 reps
- Week 4: Increase weight to 82.5kg and aim for 6 reps.
This is a sustainable way to progress over a long period.
Method 3: Increase Sets (Volume)
Another way to increase total workload is to add another set. If you performed 3 sets of 8 reps on squats last week, performing 4 sets of 8 with the same weight this week is a significant jump in total volume, which is a powerful growth stimulus. Use this method sparingly, as adding too much volume too quickly can hamper recovery.
Method 4: Improve Technique & Control
This is the most underrated form of progressive overload. Performing an exercise with stricter form, a fuller range of motion, or a slower, more controlled tempo makes the exercise harder and places more tension on the target muscle.
Maybe last week your reps were a bit fast. This week, focus on a controlled 3-second lowering phase on every single rep. You might find that the same weight feels significantly heavier, and that's a sign of quality overload.
Track your workouts. The key is to know what you did last time so you can aim to beat it this time. Choose one method of overload, apply it consistently, and you will get stronger.