This piece is written by Sherein Abdelhady, Certified Personal Trainer, Doctor of Physical Therapy, and one of our incredible Women's Best athletes. In her own words, Sherein shares her perspective on progressive overload and how small, consistent challenges in your training can lead to big strength and confidence gains. Follow Sherein on Instagram @s_abdelhady.
Whether you're a beginner or a seasoned lifter, understanding progressive overload can completely change the way you train. It’s not about maxing out every workout or switching things up every single week. Progressive overload is a simple, proven strategy that challenges your body to help you get stronger, leaner, and more capable over time.
What is Progressive Overload?
Progressive overload is the gradual increase of stress placed on the body during training. That stress can come in many forms. You can progressively overload by using more weight, performing more reps or sets, slowing down tempo, or incorporating shorter rest times. Anything that forces your body to adapt beyond its current baseline is a way of incorporating progressive overload. In simple terms: if you keep doing the exact same workout with the same weight, sets, and reps, your body will stop changing and you might experience a plateau. But, if you challenge your body just a little more each week, it will respond by getting stronger, leaner, and more efficient!
Why should you implement Progressive Overload in your training?
Progress is likely to stall without progressive overload. You might feel like you are “doing everything right” but not seeing results and that is because your body isn’t being challenged enough. Our bodies are smart and they adapt quickly. So we would be doing a disservice to ourselves if we put in the effort to get ourselves to the gym but continue to use the same weights, rep schemes, and intensity from session to session. So, in order to continue to make progress, build muscle, increase strength, or improve endurance, our training has to evolve too. Progressive overload is key to prevent plateaus, improve muscle tone and definition, support fat loss, and build mental toughness and discipline.
How to apply progressive overload to your current routine
The best way to incorporate progressive overload to your current routine is to implement small, strategic changes to achieve sustainable and effective results. Here are a few examples of how you can implement progressive overload into your current training:
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Increase the weight you are using
Gradually add weight to your lifts when the current load feels too easy. Even 2.5–5 lb increases make a significant difference over time. A good indicator on whether you are using the correct way to challenge you sufficiently is to judge how a set feels. If you are using a weight and are able to get through a set without any struggle, you can probably go heavier! If by the last 2 reps of a set you feel like you are approaching failure, then you are probably using the best weight for you. -
Add More Reps or Sets
If you’ve been doing 3 sets of 10, try 3 sets of 12 or move to 4 sets. Volume increases are a smart way to keep progressing, especially if you’re not ready to go heavier. -
Slow Down the Tempo
Slowing down the eccentric (lowering) portion of a lift increases time under tension and builds control and strength. -
Reduce Rest Time
Shortening rest between sets increases the challenge and builds endurance without changing the exercise. -
Improve Form or Range of Motion
Progress isn’t just about doing more, it’s about doing it better! Deeper squats, more controlled push-ups, or more stable rows are all signs of improvement.
With progressive overload, you don’t need to go all out every session to see results. Progressive overload means training with intention. Progressive overload allows those small, consistent challenges to lead to big, long-term wins. So whether you’re looking to build strength, improve your physique, or simply feel more powerful in your body, progressive overload is the tool that makes it all possible!
