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  • Writer's pictureCody Wescott

Progressive overload and why we use it

Updated: Aug 24, 2023

Progressive Overload is a fundamental principle utilized in strength training to promote continuous improvements in physical performance. In essence, it involves systematically increasing the stress placed on the body over time, which encourages the body to adapt and become stronger.

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Tracking your progress accurately is crucial in applying progressive overload effectively. One of the most straightforward methods to monitor progress is by consistently repeating exercises for several weeks. This allows you to gauge your improvements accurately, which may be challenging if you constantly vary exercises and don't repeat them frequently.


In the Lift Heavy Swing Fast program, you'll notice that significant compound exercises like Squats, Deadlifts, Pull-Ups, and Presses are regularly repeated throughout the weeks. The rationale behind this approach is to gradually elevate the stress on these exercises every week by incrementally adding weight, reps, or sets. By utilizing the TrainHeroic platform to track your weights and performance, you can easily review your previous workout data and strive to do just a little more in the next session.


It's important to note that progressive overload doesn't necessarily entail making monumental leaps in weight or intensity each week. Instead, the goal is to make consistent and incremental improvements over time. Small, consistent progress ensures that your body can handle the increased demands, reducing the risk of overtraining or injury.


Moreover, progressive overload doesn't solely focus on adding weight to the bar. It can also involve improving exercise technique, refining movement patterns, and enhancing mind-muscle connection. These aspects are equally vital for long-term progress and injury prevention.

The concept of progressive overload extends beyond the gym; it can be applied to various aspects of life, including golf. Just as we aim to get better every week in our strength training, we can apply the same mindset to our golf game. Consistently striving for improvement, no matter how small, can lead to significant advancements in performance over time.

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