Progressive overload

Progressive overload is a planned increase in training stress as the body adapts to its current workload.^{1Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 36.} Repeating a workload the client has already adapted to produces no further progress; for strength training, a small, regular increase in weight is the simplest approach.^{1Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 36.} Lifting more weight for the same sets and reps counts as overload.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 59.}

Not every session has to be harder than the last: the same workout can drive adaptation for weeks before it needs to change, as long as the stimulus rises over time with fitness.^{3Viada, The Ultimate Hybrid Athlete, p. 160.}

How do trainers apply progressive overload?

• Use the NSCA’s conservative 2-for-2 rule: if a client performs two or more reps over the goal on the last set in two consecutive workouts, add weight next session.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 475.}
• Overload can come from heavier weights, more sets and reps or, for experienced lifters, shorter rest intervals than they’re used to.^{5Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 39.}
• Allow enough recovery: overload produces progress only after the client recovers, and insufficient recovery leads to overtraining.^{5Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 39.}