THE PROGRESSIVE OVERLOAD PRINCIPLE
WHAT IS PROGRESSIVE OVERLOAD?
Are you working out 3-5 times a week and not seeing results? It is so frustrating working so hard and not feeling like you are progressing.
HIIT/ Aerobic workouts are great for burning calories and releasing those well needed happy hormones BUT if you are looking to change your body shape you MUST do resistance training.
What is resistance training? Resistance training does not only mean lifting weights. Resistance training is any form of exercise where you lift, pull or push against a resistance – this resistance can be achieved by weights, working with your body weight or by using resistance bands.
How often do you need to do resistance training to see changes? You need to be incorporating 3-5 resistance training sessions into your week. Not only that, to enable the muscles to grow you must be using progressive overload.
What is Progressive overload? Progressive overload is continuously increasing the demands placed on the muscles. If you are doing the same exercises, the same number of reps and the same weight every week your body will become complacent and plateau.
There are many ways to vary your workout to ensure you are using progressive overload:
✔️Increase the number of sets.
✔️Increase the number of repetitions.
✔️Change the exercises undertaken.
✔️Increase the intensity (weights used).
✔️Increase the frequency of sessions.
✔️Decrease rest between sets.
You should be aiming to increase one of the above every 2-4 weeks to maintain the overload.
If you do this, consistently, you WILL see changes.
Our resistance bands come in 3 strengths; light, medium and heavy so you can progressively overload the muscles.
‼️ TOP TIP‼️
Progressive overload doesn’t just mean working from the light strength band to the heavy strength band … it also means using a lighter strength band and doing more reps/sets or utilising less rest. Play around with the overload variations mentioned above and best of all have fun!
We have some great workouts saved on our Instagram IGTV channel and our DMs are always open if you have any questions.
Now lets get to work 👊
