Monday, August 16, 2021

Importance of Progressive Overload - What Does Steph At Tonicity Fit Have To Say?

When most people first start working out or lifting weights, they usually aren’t sure of what to do. What kind of workouts are “right” or “work best”? How much cardio should you be doing? How many reps or sets? There are so many questions out there but there is one principle that is proven time and time again, which is the progressive overload principle. 

The progressive overload principle simply states that it is necessary to increase the intensity, duration, type, and time of your workouts in order to see substantial gains. It is well known that when you go from being sedentary to active, your body will drop weight quick because it is being stimulated in a new way! But what happens if you stick to the same routine for months on end? Your body will go into a plateau — there have not been any new stimulations for your body to adapt to. 

So what is the solution? Start recording and logging the weights you use, the amount of sets and reps, and the amount of rest you take between each set. Maybe one week you will squat 100 lbs for 6 reps and then next week you will try to squat 105 lbs for 6 reps. It is not a drastic increase in weight, but it is a new adaption for your muscles. Remember, change and adaptation don't happen overnight. However, staying consistent and pushing your limits will help you succeed in the long run. 

Key factors in progressive overload are:

  • Frequency: The amount of times in a week you are working out. A change in frequency, say from working out 3 times a week to 4 or 5, will help
  • Intensity: How hard you are training. Are you resting for too long in between sets? Spending too much time socializing or on your phone? If you’re lifting weights, are you challenging yourself for heavier weights each week? 
  • Time: How long are you working out for? Are you completing the workout too quickly? Maximize your time with the movements. 
  • Type: What kind of exercises are you doing? Are you including compound lifts or doing all accessory movements? 

Bottom line is that you want to challenge your body often! Make it exciting and a personal goal for yourself. See what you are truly capable of!

About Steph:  

Steph graduated from West Chester University in 2018 with as a Bachelor of Science in Nutrition and Exercise Physiology. She is a National Academy of Sports Medicine Certified Personal Trainer, and is well skilled in group training and weight loss challenge program design. Steph found her passion for health and fitness when in high school, and has been working in the industry ever since.  At the age of 16, she made a complete lifestyle change, and began her own regimented fitness and wellness program. Outside of work, Steph enjoys staying active!  She lifts weights, spends a lot of time outdoors, and focuses additional time on educating herself further on the philosophy of lifelong strength training. 

To learn more about Steph, Click Here.

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