Glossary
Progressive Overload
Progressive overload is gradually increasing the demand on your muscles over time — more weight, reps, or sets — so they keep getting stronger.
Progressive overload is the single most important principle for building strength and muscle. Your body adapts to the work you give it, so to keep improving you have to keep asking for a little more than last time.
You can add overload in several ways: lift a heavier weight, do more reps or sets, rest less between sets, slow down the tempo, or improve your range of motion. You don't need to do all of them — just make the workout a bit harder over the weeks.
The key word is gradual. Small, steady increases are sustainable and safe; jumping too far too fast leads to bad form and injury.
If you did 3 sets of 8 curls last week, try 3 sets of 9–10 this week, then add weight once 12 feels easy.
Try it
Count these reps
Keep learning