What is Progressive Overload? Tips and How to Do it

If you’ve been hitting the gym regularly but your results have started to stall, you’re not alone. Whether you’re lifting weights, running, or doing bodyweight workouts, many regular gym-goers eventually reach that frustrating point where progress slows down or stops altogether. The good news is that the solution is simple, evidence-based, and incredibly effective: progressive overload.

This principle is at the heart of all effective training programmes, from Olympic weightlifting to marathons. But what exactly is progressive overload, and how can you apply it to your training sessions safely and efficiently? Let’s break it down.

What is Progressive Overload?

At its core, progressive overload is the gradual increase of stress placed on the body during exercise. This principle applies to strength training, endurance workouts, and even mobility or flexibility routines. The idea is simple: to get stronger, faster, or fitter, you must continually challenge your body just beyond its current capacity.

In other words, to improve, you need to do a bit more over time, whether that means increasing the number of repetitions you do in an interval workout, running a little farther, or lifting heavier weights.

Benefits of Progressive Overload Training

Without progressive overload, your workouts stop being effective. You might maintain your current fitness level, but you won’t see significant gains or progress. Here’s why this principle matters:

How to Progressive Overload

There are several effective ways to apply progressive overload training. You don’t need to increase the amount of weight you use every session, but small, varied adjustments can challenge your body’s muscle groups in different ways.

Here are the most common methods:

1. Increase the Weight

The most straightforward approach to progressive overload is to gradually lift heavier weights. If you’re new to weightlifting, an increase of 2-5% per week is a reasonable starting point. For example, if you bench press 40 kg for 8 reps, try increasing to 42.5 kg in your next session.

Keep in mind: small, consistent increases add up over time.

2. Add More Repetitions

If you’re not ready to increase the weight, try adding one or two extra reps instead. This method is great for building endurance and maintaining proper form.

For example:

• Week one: 3 sets of 8 reps
• Week two: 3 sets of 9 reps
• Week three: 3 sets of 10 reps

Once you reach the upper rep range, you can increase the weight and reset your reps lower.

3. Increase the Number of Sets

Adding more sets increases your training volume, which is the total amount of work your muscles perform, typically calculated by multiplying the number of sets, repetitions, and weight lifted.

For example, you might progress from three sets of an exercise like squats to four sets over several weeks to stimulate greater muscle hypertrophy and strength gains.

4. Improve Your Technique

Better form and control can make an exercise more effective without adding weight, and can help you avoid injury later down the line.

Slowing down the tempo, improving range of motion, or adding a pause at the bottom of a lift all increase time under tension and intensity.

5. Reduce Rest Time Between Sets

Shortening rest periods between sets increases cardiovascular demand and fatigue tolerance. As the body adapts to working under conditions of limited rest, it learns to manage lactic acid buildup and other fatigue-related factors more effectively.

However, it’s important to note that this method is best used strategically. While this method can be beneficial for endurance and hypertrophy goals, shortening rest periods may not be the best approach for maximal strength training.

6. Increase Training Frequency

Adding an extra weekly workout can also create progressive overload. For instance, moving from two to three resistance sessions per week can provide a powerful stimulus, provided you recover adequately.

To avoid overtraining while still benefiting from the added workout, make sure you vary the intensity of your sessions, incorporate rest days into your weekly routine, and listen to your body’s signals.

Progressive Overloading for Different Goals

Depending on what you’re training for, you’ll apply progressive overload differently.

Goal: Strength

Tips:

• Focus on adding weight gradually

• Keep reps lower (4-8 range) with longer rest periods

• Prioritise compound lifts like squats, deadlifts, and bench press

Goal: Muscle growth (hypertrophy)

Tips:

• Focus on increasing volume (more sets and reps)

• Keep reps moderate (8-12 range)

• Practice shorter rest periods (60-90 seconds) to enhance muscle fatigue

Goal: Endurance

Tips:

• Gradually increase distance or duration

• Incorporate intervals to raise intensity

• Keep a close eye on recovery to prevent overtraining

Goal: Fat loss or conditioning

Tips:

• Use density training (doing more work in less time)

• Combine resistance and cardio for variety

• Reduce rest times or include circuit-style workouts

A common guideline is the 2-for-2 rule: if you can perform two extra reps beyond your target in the final set for two consecutive sessions, it’s time to increase the weight slightly.

Progressive Overload in Strength Training

Let’s take an example strength exercise: the barbell squat.

• Week one: 3 sets of 8 reps at 60 kg

• Week two: 3 sets of 9 reps at 60 kg

• Week three: 3 sets of 8 reps at 62.5 kg

• Week four: 4 sets of 8 reps at 62.5 kg

By subtly adjusting reps, sets, and weight, you’ve progressively overloaded your muscles across four weeks, without making drastic jumps that risk injury.

Progressive Overload for Runners

Progressive overload isn’t just for weightlifters. Runners use it all the time by increasing their mileage, pace, or intensity. An example beginner training plan for improving your stamina could include:

• Week one: Run 3 km at an easy pace

• Week two: Run 3.5 km

• Week three: Run 4 km with short intervals of faster running

• Week four: Run 4.5 km

This gradual build-up allows your cardiovascular system and joints to adapt, reducing the risk of overuse injuries.

Progressive Overload Tips and Mistakes to Avoid

The hardest part of progressive overload isn’t just pushing your body beyond your comfort zone, it’s also knowing when not to.

Here are some tips for getting the most out of your progressive overload training:

1. Spot the Signs You're Overdoing it

Recognising when you might be pushing yourself too hard in your training is crucial for maintaining physical and mental well-being. Some signs that you might be overtraining include:

• Persistent fatigue or soreness
• Decline in performance
• Poor sleep or appetite
• Low motivation to train

If you notice any of these symptoms, consider taking a step back and allowing your body adequate time to rest and repair.

2. Don’t Increase Weight Too Quickly

Adding too much weight too soon can lead to poor form, fatigue, and injury.

Always prioritise technique over ego. Focus on mastering the fundamentals of each exercise before attempting to lift heavier weights, and take the time to learn the correct form. Consider working with a qualified personal trainer who can guide you through different exercises and provide feedback on your technique.

3. Prioritise Recovery

Your progress happens during recovery, not during training. Failing to rest, sleep, and eat enough can stall adaptation or even cause regression.

• Get enough sleep: Aim for 7-9 hours per night.

• Eat enough protein and calories: Fuel your body for growth.

• Take deload weeks: Reduce intensity every 4-6 weeks to allow your body to reset.

Stretch and mobilise: Active recovery through light exercise helps maintain movement quality.

5. Don’t Neglect Warm-Up and Mobility

As you increase training load, it’s more important than ever to prepare your muscles and joints properly for the extra demands you’re placing on them.

Incorporate mobility work such as dynamic stretching and foam rolling to help your joints move more freely and reduce your risk of injury. A proper warm-up before every workout will also gradually increase your heart rate and blood flow to the muscles, preparing them for the exercises to come.

Ready to Put Progressive Overload Into Practice?

Whether you’re a beginner learning how to progressive overload safely, or an experienced gym-goer ready to level up, there’s no better place to start your journey than The Gym Group.

With flexible memberships, 24/7 access, and top-quality equipment, The Gym Group gives you everything you need to build strength, confidence, and consistency.

Find your nearest Gym today and start training smarter, not just harder.