Feeling Stuck? Here’s Why Your Progress Might Be Slowing Down:
If you’ve been putting in the effort at the gym but aren’t seeing the progress you hoped for, you’re not alone. Many people hit a plateau in their fitness journey, but the good news is there’s a way to push past it. Let us introduce you to a fundamental training concept: Progressive Overload.
What Exactly is Progressive Overload?
Think of Progressive Overload as a way to keep your body on its toes. Just like learning a new skill, your body needs to be continuously challenged to get better. Progressive Overload is about gradually increasing the demands you place on your body during workouts, so you can keep seeing progress.
Here’s how it works: When you lift weights or do intense exercises, you’re creating tiny tears in your muscles (don’t worry, this is a good thing!) As your body repairs these tears, your muscles become stronger. But to keep improving, you need to keep upping the challenge—whether that’s by lifting a bit more weight, doing an extra rep, or adding a new exercise to your routine.
Why Should You Care About Progressive Overload?
1. Consistent Muscle Growth: Progressive Overload is crucial for hypertrophy (otherwise known as muscle growth.) When you progressively increase the demands on your muscles, you stimulate growth by encouraging your muscles to adapt to higher levels of stress. This is how you move from temporary gains to long-lasting muscle growth that sticks with you, even as you take breaks or change your routine.
2. Damage Reduction via Novelty: Initially, when you start a new exercise or increase the weight, your muscles experience a lot of damage because they aren’t used to the new demands (this is why you feel so sore after a new workout!) However, as you continue with a consistent routine, this damage decreases. By gradually progressing in a structured way, you reduce the excessive muscle damage that could hinder growth. This allows your body to focus on building new muscle rather than just repairing damage. (You see more growth by progressing the same exercises, rather than changing them every time.)
3. Improved Mind-Muscle Connection: When you first perform a new exercise, your technique might not be perfect, and you may not fully connect with the muscles you’re targeting. But as you repeat the exercise over time, your technique improves, and you become better at engaging the right muscles. This enhanced connection means each rep becomes more effective, leading to better results and less fatigue over time.
4. Avoiding Plateaus: Have you ever felt like your workouts are getting easier but your progress has stalled? That’s a sign you might need to up the ante. Progressive Overload helps you break through these plateaus by gradually pushing your limits, ensuring your body continues to adapt and improve.
5. Improved Confidence: Seeing yourself lift more weight or run faster each week is a huge confidence booster. It’s not just about the physical changes—it’s about knowing you’re getting stronger and better with each workout.
6. Safety First: By gradually increasing the intensity of your workouts, you’re less likely to overdo it and get injured. It’s a smart way to challenge your body without pushing it too far, too fast.
Potential Pitfalls to Watch Out For
While Progressive Overload is incredibly effective, it’s important to approach it wisely:
Boredom: Sometimes, sticking to a plan can feel repetitive. But remember, the consistency you bring to your workouts is what leads to real results. Mix things up by changing your exercises, but only after you feel you have made all the progress you can in a specific movement. (If it ain’t broke, don’t fix it.)
How to Start Using Progressive Overload Today
Applying Progressive Overload to your workouts is simpler than it sounds. Here’s a quick example:
• Week 1: Squat with 50 lbs for 3 sets of 10 reps.
• Week 2: Squat with 55 lbs for 3 sets of 10 reps.
• Week 3: Squat with 55 lbs for 4 sets of 10 reps.
• Week 4: Squat with 60 lbs for 3 sets of 10 reps.
Notice how the increases are small but steady? That’s the magic of Progressive Overload—small changes that lead to big results over time.
Take the Next Step Towards Your Fitness Goals
If you’re serious about making progress and want to see real results, it’s time to start implementing Progressive Overload in your training. And while you can do this on your own, having a personalized plan tailored to your specific goals can make all the difference.
At TENRA, our expert coaches can help you design a program that’s just right for you—ensuring you’re challenging yourself in the right way and making steady progress. Book a consultation today and take the first step towards unlocking your full potential!
References:
• Israetel, M., Hoffman, J., & Case, M. (2021). Scientific Principles of Hypertrophy Training.
• Zourdos, M. C., Helms, E. R., & Aragon, A. A. (2016). Scientific Principles of Strength Training.
• Feigenbaum, J. R., & Barakat, C. (2018). The application of training principles to program design: the basics of periodization, progression, and monitoring. Strength & Conditioning Journal, 40(4), 23-32.
• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
• National Academy of Sports Medicine (NASM). (2023). NASM Certified Nutrition Coach (CNC) Textbook. • Baechle, T. R., Earle, R. W., & Wathen, D. (2008). Essentials of Strength Training and Conditioning, 4th Edition.