The 5 ways to progressive overload

1. Increase Weight (Resistance)

The most common method—add more weight once the current weight feels easier with programmed reps and with good form.

Example:
You start with 20lbs at 8 reps with max effort (training to failure) and you consistently do that for 1-3 weeks, once you feel like you're NOT using max effort to use this weight for 8 reps, up the weight enough to begin training to failure at 8 reps again 

this shows you built strength, and upping the weight forces your muscles to adapt! 

🧠 Only increase weight if your form is still strong!

2. Increase Reps

This should still use the previous method of high intensity (training to failure) but after following lower reps for 2-4 weeks, try doing more reps with that weight

Example:
Week 1: 3 sets of 8 reps with 20 lbs (training to failure)
Week 3: 3 sets of 10 reps with 20 lbs (training to failure)

Once you hit the top of your rep range, you can add weight and go back to fewer reps.

3. Increase Sets

More total sets = more total work (volume).

Example:
Week 1: 3 sets
Week 2: 4 sets
This increases training volume without rushing to heavier weights.

4. Slow Down Your Tempo

Increase time under tension to make the muscles work harder.

Example:
After following a 3,1,2,1 tempo for a few weeks, start following a 4,1,2,2, tempo 

5. Reduce Rest Time (Strategically)

Shortening rest between sets keeps intensity up and forces muscles to adapt.

Example:
Week 1-3: 90 seconds rest
Week 4-6: 60 seconds rest

Be mindful: this is best used occasionally for hypertrophy, not strength training.

🧠 Key Takeaway

Progressive overload isn’t just about lifting heavier—it’s about training smarter by choosing the method that challenges your body while keeping form intact.