Northwest Arkansas Democrat-Gazette
Get results safely with proper progressive overload
Successful strength training — growing stronger — relies upon the correct application of progressive overload.
“Overload” means adding more work than the body is used to doing. “Progressive” refers to adding the extra work gradually, in stages. It sounds simple, but doing it right is an absolute requirement for consistent improvement.
This week, I’ll hit the highlights of progressive overload and introduce an exercise that allows for the correct application of this foundational element of training.
First we need to understand the variables that affect overload. Volume, intensity, frequency and time are the four variables that all strength programs work with.
Under the principle of pro- gressive overload, a gradual increase in one or more of these four elements must oc- cur to build strength. If you do the same workout over and over and over, all four variables stay the same — and so does your strength, or lack thereof.
For most people, this concept seems very logical. It’s easy to wrap one’s mind around the idea of trying harder to achieve improvement. But the key to progress is understanding which of the four elements to adjust at the appropriate time and by the right amount.
Most fitness professionals agree that increasing volume (number of repetitions) is the safest way to implement pro- gressive overload for a begin- ner. Adding a few repetitions to a set of squats won’t jeopardize an exerciser’s safety, and it’s a great way to challenge the target muscles. Using this method, the exerciser is able to comfortably push past limitations.
Depending on how it’s defined, time is another variable that’s easy to adjust for all fitness levels. If time is defined as “time under contraction,” how long you ask your muscles to contract, it’s a simple matter to add 10 seconds to an abdominal plank.
If time is defined as “total workout time,” things get a little murky. A workout includes this particular variable has elements of rest and work, so some hard limits that must increasing workout time may be observed: Strength-train- not necessarily lead to prog- ing the same muscle group ress. twice within 24 hours is not
After an educated trainer recommended. If a workout has his client increase volume is intense enough, the muscles and time, typically the may need a 48-hour break. next variable they change is Working out doesn’t make intensity (resistance), because us stronger. Resting after it takes experience to understand the workout makes us stronger. how to push oneself The body repairs itself with heavier resistance levels. during that break. Repair I recommend never increasing means growth. If you don’t resistance by more than allow enough time for repair, 5 percent at any given time, you won’t grow. Overload becomes for safety. overwork.
Once an exerciser has mastered Keep these limitations in increases in volume, mind when you’re looking at time and intensity, workout frequency. frequency can increase. But This week’s exercise is a great way to challenge one or all of the elements of progres- sive overload. The Walking Lunge With Kettlebell Hold easily accommodates changes.
1. Select a light- or medium-weight kettlebell and hold it in your right hand with your right arm extended overhead.
2. Stand with your feet together.
3. Step forward about 3 feet with your right foot and lunge down by bending both knees.
4. Once your left knee lightly touches the floor, stand up and lunge forward with the left foot.
5. Continue these walking lunges with the kettlebell held overhead for eight repetitions.
6. Switch the kettlebell to the left arm and repeat for eight repetitions.
To increase volume, simply do a few more repetitions. To increase time, hold the lunge position a little longer before stepping forward with the other foot. To increase intensity, use a heavier kettlebell.
And finally, frequency can be increased by performing this exercise an extra day each week. Enjoy!