Foundations Of Good Training And Progressive Overload 

Dr Jarryd Crisp-OSTEOPATH | SENIOR OSTEOPATH-Double Bachelor of Health Science/Applied Science (Osteopathy), Bachelor of Health Sciences

Training effectively, whether for strength, endurance, or general fitness, requires a solid understanding of foundational principles. These principles ensure that workouts are both safe and effective, leading to sustainable progress. Among these foundational elements, progressive overload stands out as a crucial component for continuous improvement. 

Foundations of Good Training 

1. Goal Setting: Establishing clear, achievable goals is the first step in any training program. Goals should be specific, measurable, attainable, relevant, and time-bound (SMART). For instance, aiming to increase your bench press by 20 pounds in three months is a specific and measurable goal. 

2. Consistency: Regular training is essential for progress. Consistency helps build and maintain fitness levels, allowing the body to adapt to increasing demands. This doesn’t mean working out every day but rather adhering to a regular schedule that allows for recovery. 

3. Variety: Incorporating a variety of exercises into your training regimen prevents boredom and overuse injuries. It also ensures that different muscle groups are worked, leading to balanced development. For example, alternating between running, cycling, and swimming can enhance overall cardiovascular fitness. 

4. Proper Form: Using correct technique is crucial to prevent injuries and ensure that the targeted muscles are being effectively worked. It’s often beneficial to seek guidance from a trainer or use resources that provide detailed instructions on exercise form. 

5. Recovery: Rest and recovery are as important as the workouts themselves. Muscles need time to repair and grow stronger after being stressed during exercise. Adequate sleep, nutrition, and hydration are key components of recovery. 

Progressive Overload 

Progressive overload is the gradual increase of stress placed on the body during exercise training. This principle is fundamental for achieving continual improvements in strength, endurance, and overall fitness. Progressive overload can be achieved through various methods: 

1. Increasing Weight: Gradually adding more weight to your lifts is a direct way to increase the training stimulus. For example, if you’re squatting 100 pounds for 10 reps, adding 5 pounds and aiming to complete the same number of reps is a form of progressive overload. 

2. Increasing Repetitions: Performing more repetitions with the same weight enhances muscular endurance and strength. If you typically perform three sets of 10 reps, aiming for three sets of 12 reps before increasing the weight is another method. 

3. Increasing Sets: Adding additional sets to your workout can increase the volume of exercise, providing a greater stimulus for muscle growth and strength. Moving from three sets to four sets of an exercise is an example of this approach. 

4. Increasing Frequency: Training a specific muscle group more frequently within the week can also promote progressive overload. For instance, instead of training legs once a week, you could train them twice a week with adequate recovery between sessions. 

5. Decreasing Rest Time: Reducing the rest intervals between sets can increase the intensity of the workout, enhancing cardiovascular fitness and muscular endurance. 

When Progressive Overload Should Occur 

Progressive overload should be implemented gradually and systematically. It’s important to allow the body sufficient time to adapt to new levels of stress. A common approach is to increase the load or volume every few weeks, depending on individual progress and recovery rates. Listening to your body is crucial; if you’re experiencing excessive fatigue or signs of overtraining, it may be necessary to reduce the intensity or take a deload week. 

In summary, the foundations of good training encompass goal setting, consistency, variety, proper form, and recovery. Progressive overload is essential for continuous improvement and can be achieved through various methods such as increasing weight, repetitions, sets, frequency, and reducing rest time. Implementing these principles effectively will lead to sustainable and meaningful progress in your fitness journey. 

References 

1. American Council on Exercise. (n.d.). Principles of Exercise. 

2. National Academy of Sports Medicine. (n.d.). Progressive Overload. 

3. Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. ACSM’s Health & Fitness Journal. 

4. Mayo Clinic. (n.d.). Fitness Training: Elements of a Well-rounded Routine. 

5. National Strength and Conditioning Association. (n.d.). Basic Principles of Resistance Training and Exercise Prescription.