Progressive overload is the systematic increase of training demand over time. Without it, the body adapts to current stimulus and stops improving. Overload can be applied by increasing weight, reps, sets, frequency, density (less rest) or difficulty. The most common application in strength training is increasing load by 2.5-5kg when a rep target is achieved. Progressive overload must be gradual — too rapid an increase causes injury. Periodisation structures overload into planned phases of building and recovery.
Key points
- Gradually increase training demand over time
- Applies to weight, reps, frequency, density
- Too rapid an increase = injury risk
- Periodisation organises overload into planned phases