How to progress in weight training.
Of course, if you're happy with strength training just a few times a week with little variation in weight, duration, and muscle development, it's okay not to follow the progression principle. This article explains what the progression principle is and how to incorporate it into your training routine.
What is the principle of progress?
The principle of progress says that as your body adapts to your exercise routine, you should change it. This may mean gradually increasing the weight, duration, or intensity of your strength training to see further growth.
Understanding the overload principle
The principle of overload states that the intensity with which the exercise is performed must be high enough and exceed the normal range of a person in order for the desired physiological adaptation (muscle growth) to occur. Simply put, if you want to see results when lifting weights, you need to lift more weight than your muscles can physically support at the moment.
The only way your body physically changes and grows is if the muscles are loaded to the point where they need to get stronger to lift that weight. When the muscle fibers are subjected to such a load, they break down, allowing new, stronger ones to develop. The process of overloading causes the muscle fibers to become stronger (and sometimes larger) to cope with the extra weight.
Why is this important
Progress is a natural part of any workout. Runners push themselves to run further, and swimmers dare to swim faster, just as people who lift weights may want to lift harder or take longer.
It is important to regularly make progress in achieving power goals, following the principles of progress and overload. If you stagnate at a set weight, eventually your muscle fibers won't break down for the stronger ones, they'll just retain their strength.
Progress and overload
Progress is a key aspect of overload. Often, people perform the same workouts over and over again, which leads to them getting used to it, which can slow down physical progress. To properly overload the body, progress is key.
Once the exercise starts to feel easy, it's time to raise the ante so that you regularly overload your muscles and adapt again and again.
It is also important not to always work at high intensity, as this can lead to overtraining. Sometimes it's enough to simply replace the exercise you're doing with something else to make progress.
Types of progress
There are different types of workouts that you can use to improve your workout, including frequency, intensity, and duration of exercise.
Frequency
How often you exercise may depend on a number of factors. The recommended frequency for full-body strength training is two to three times a week.
If you only train once a week, you can increase them to two or three. If you divide your strength training into upper and lower body parts, you can try to set aside an extra day for each of them.
Intensity
Intensity is how hard you train during your workout. Variables that affect intensity can include the type of exercise, the number of sets and repetitions, and the amount of weight you lift. You can adapt the intensity of your workout to your strength goals.
As a beginner, start with less weight, more reps, and fewer sets. As you progress, you can start using heavier weights with fewer reps per set, or more sets with fewer reps per set.
Duration
The duration of the workout is also malleable. If you are doing full-body weight lifting, you may need more time to complete the desired number of sets and reps for each muscle group. On the other hand, split or targeted workouts may take less time.
You can try to train longer with a weight similar to what your body is used to, or add more weight and train for a shorter period of time.
How to practice progress
When your workout becomes light or you feel that you can still continue it after completing the desired sets and reps, it may be time to change it.
An effective way to make progress is to complete the target number of reps and sets for the exercise, and then increase the weight slightly the next time you do the exercise. For example, if you successfully complete three sets of eight repetitions with a weight of 25 kg, increase the weight to 27 kg in the next attempt.
It is unlikely that you will be able to achieve a new goal every time. If you only do six or seven reps after the weight gain, it will still count as a success. Your goal should be to beat your previous attempt just a little bit. Although this may be inconsistent, there is still progress.
Targeting the same muscle groups with different exercises is also an effective way to build strength. For example, if you're working out your triceps, try including triceps push-ups and other triceps exercises in your routine instead of sticking to just one.
Tips for progress
The principle of progress prescribes that the overload process should not develop too quickly, otherwise there is unlikely to be an improvement. Progress should be small and gradual. Increasing the overload too quickly can lead to injury or muscle damage.
For example, jumping from 25 kg to 30 kg in one workout is too much for the body. Instead, stick to a small increase. Exercises above the target area are counterproductive and can be dangerous, which can lead to injuries.
Don't expect an increase in weight or reps in every workout, or even every week. Building muscle takes time. But if you've been doing the same weight for weeks or months, it might be time to change your weight.
Possible problems
Although consistency is crucial when training with weights, you should not train hard all the time. Too much overwork will lead to overtraining, which can exhaust both physically and mentally.
Overtraining is when a person believes that the harder and longer he lifts weights, the better he gets. On the contrary, constant stress on the body and its joints, as well as constant overload, can potentially lead to exhaustion and injury.
The body needs enough time to recover between sessions. Make sure to take regular rest days throughout the week to give your body a break. If you still want to exercise, try including stretching or yoga classes these days.
Result
Progress in weight training takes time. When you first start a new workout or set a new goal, it can be difficult not to move too fast or demand too much from your body from the start. It's important to be patient and remind yourself that you can only progress as fast as your body allows. When you challenge your body in healthy and productive ways, remember to practice the right technique and listen to your body, observing rest days as needed.
