What is progressive overload?

Progressive overload refers to the gradual increase of stress placed upon the body during exercise training to promote adaptations and improvements in strength, endurance, and overall fitness levels. By systematically increasing the demands on the musculoskeletal and nervous systems, the body is compelled to adapt. This might involve increasing the weight lifted, the number of repetitions, or the intensity of the workout over time.

The definition captures the essence of how to effectively challenge oneself to avoid plateaus and continue making progress in fitness goals. Unlike simply increasing exercise duration or variety without a systematic approach, progressive overload emphasizes the need for a structured increase in demand to induce physiological changes. Thus, recognizing the importance of applying consistent and incremental stress is crucial for anyone training, whether for strength, endurance, or other fitness components.