At The FIT Lab, we’re incredibly fortunate to train people of all different fitness levels and experience.
We get plenty of people who have never done strength training before – many of whom have anxiety about starting even though they “know it’s good for you.
But most of our members have previously invested in their fitness somewhere else – for some, that consisted of having a membership at a big box gym and training on their own.
For others, that meant having a personal trainer, and a lot of folks’ experience with exercise came via group fitness classes.
Our members who came to us from other gyms or classes find their way to The FIT Lab because they’re looking for “more.”
- More detailed coaching – “I felt like I didn’t know what I was doing, and nobody was correcting me.”
- More help navigating pain or flare-ups – “I really liked Regular Jane’s Gym, but my knee kept bothering me after every class”.
- Sustainable progress – “Trainer X was nice, and I liked working out with him, but after a few months, I felt like I stopped making progress.”
Today, I want to focus on why people who train on their own or take group fitness classes tend to plateau and how we help our members continue to get stronger and gain lean muscle.
- We build our personal training programs around the most scientifically proven exercises and utilize variations to meet people where they’re at.
- We keep a file on all of our members and update it with notes about each personal training and small group training sessions. We track key metrics like loads and volume ( how much you lift, how many times). By managing what we’re measuring, we ensure that our members are progressively overloading their muscles.
What is progressive overload? So glad you asked.
Let’s nerd out!
What is Progressive Overload?
Simply put, progressive overload means gradually making your workouts a bit more challenging over time.
Our bodies are incredibly resilient, and they get used to the workouts you consistently do if you don’t incrementally dial up the intensity by increasing weights, volume, tempo, or complexity.
To keep improving strength and building muscle, you need to consistently (but not always) push yourself a little further than you did before.
Practical Ways You Can Apply Progressive Overload in the Gym:
- Adding Reps:
- Example: If you normally perform 3 sets of 8 reps for squats, aim for 3 sets of 9 or 10 reps next time.
- Adding Sets:
- Example: Increase from doing 3 sets of 10 push-ups to 4 sets of 10, maintaining the same form and intensity.
- Adding Weight:
- Example: Once you easily complete your usual reps, add 2.5 to 5 pounds and work back up to your target repetitions.
- Decreasing Rest Time:
- Example: Reduce your rest between sets from 90 seconds to 75 seconds, keeping the same weight and reps to enhance muscle endurance and stimulate growth.
- Improving Form:
- Example: Focus on slower, more controlled movements or increase the depth of your squats—this alone increases workout intensity without even changing the weight. * Any FIT Lab member will tell you how much we value this. Good form isn’t just about keeping you safe, it’s also about giving your muscles what they need to grow.
Why is Progressive Overload Important?
Your muscles need a reason to grow. Without continually increasing the challenge, your body stops improving because it doesn’t need to adapt.
Gradually making workouts tougher ensures incremental strength and lean muscle growth.
Keys to Success:
- Consistency: Regular, frequent workouts are crucial ( in my experience, 2x per week of strength training is the minimum effective dose, and 3x seems to work best for many ).
- Recovery: Muscles grow during rest, so prioritize: quality sleep ( and be asleep before 11 PM), nutrition (adequate protein), and stress management.
- Track Your Progress: Keep a simple workout log to clearly see your improvements and plan your next steps, or let our coaches do this for you ; ) This helps you see that your winning / exercise is working!
- Listen to Your Body: Progress in the gym, much like out of the gym, is never linear. Taking a step back on the weights and volume for a day or a week is okay.
- Follow a Program Consisting of the Most Impactful Exercises: Workouts should be built around squats, deadlifts, chest presses and rows. If you take a class or work with a coach who implements a different program almost every day, it’s impossible to get too much stronger or continue to grow muscle.
Remember, progressive overload doesn’t mean big jumps overnight.
Small, consistent changes over time lead to BIG results!
Courage.