This is the second part of our five-part series on programming for beginners! In the previous blog, I introduced you to the five movement patterns that are essential in structuring your own fitness program. Today, we’ll delve into progressive overload, a fundamental element in making consistent progress in your fitness journey.
If you missed part one, click the link below to go back.
WHAT IS PROGRESSIVE OVERLOAD?
Progressive overload is the key to unlocking your body’s full potential. It’s a simple but powerful training principle that involves gradually increasing the demands on your body over time. Without it, your body quickly adapts to your exercise routine, making it challenging to see improvements in strength, muscle or weight loss.
To put it plainly, progressive overload revolves around three main variables in your strength training program: the number of sets, the amount of repetitions (reps), and the weight used during exercises. The core idea is to consistently and gradually increase one of these variables to make your workouts more challenging over time.
RATE OF PERCEIVED EXERTION (RPE)
Implementing progressive overload requires understanding how your body responds to different levels of effort. To help gauge your effort accurately, we can use the Rate of Perceived Exertion (RPE) scale, which ranges from 1 to 10.
- A rating of 1 indicates that the exercise is exceptionally easy like a leisurely walk.
- A rating of 10 represents total exhaustion, where you can’t complete any more reps.
For beginners, it’s advisable to aim for an RPE of around 7 to 8. This level ensures you’re pushing yourself, but it keeps you safely away from the risk of overexertion and potential injury. More advanced lifters may gradually push towards the 9-10 range.
FINDING THE RIGHT REP RANGES
During your training, you may notice that your initial weight feels easier after 1-2 sessions. This is a signal that it’s time to increase the challenge. Instead of sticking to a fixed number of reps, consider working within a range. For instance, aim to complete 10 to 12 reps for an exercise.
If you can complete 12 reps comfortably within the 5-6 RPE range, it’s time to increase the weight. However, if you can only manage 10 reps but still fall within a 7-8 RPE range, you’re still on the right track.
OTHER WAYS TO MAKE EXERCISES MORE CHALLENGING:
But what if you reach a plateau and can’t lift any heavier without exceeding your RPE target? It’s time to make some adjustments. You can change things up in various ways:
- Increase Tempo: Try slowing down your movements to increase time under tension, making the exercise more challenging.
- Enhance Stability: Experiment with unstable surfaces or equipment, like using a balance board or stability ball during exercises.
- Change Grip: Alter your grip on the weights or handles, which can change the emphasis of the exercise and make it more demanding.
- Modify Rep Ranges: Shift from 8-12 reps to 15-20 reps for a new challenge and different muscle engagement.
- Take a Deload Week: Sometimes, your body needs a break. Reduce your weight by 50-60% for a week, allowing your muscles to recover fully.
Remember, it’s crucial to listen to your body and adjust your program accordingly. Your fitness journey is about consistency and improvement, not about pushing yourself to the point of injury.
Next week, we’ll dive into how to structure your overall program using the FITT principle. Until then, you can check out our youtube channel for more videos about creating your program.
Progressive Overload for Maximum Results | Exercise Programming for Beginners
Using FITT to Structure Your Training | Exercise Programming for Beginners
