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Jami Reighard

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November 16, 2021

Progressive Loading

Building strength doesn’t have to be over complicated. Progressive loading (some call it progressive overload) is one of the simplest methods to gain strength without risking injury. You consistently add stress to a movement, and over time, you get stronger. Or gain stability. Or build volumetric capacity, or even get more flexible. It’s an incredibly flexible methodology, and it can be applied in many ways. Below is a sample of how it can be used to build overhead pressing strengthOn day 1, test your 1RM overhead press. On day 2, do 5 sets of 5 reps @50% of the 1RM that you found on day 1. On day 3, do 5 sets of 5 reps at a slightly heavier weight than you did on day 2. On day 4, yep, you guessed it, add a little more weight, and do 5x5. Continue in this manner for 8-12 weeks, hitting this twice each week. Make sure that you have 72 hours between sessions, and then after your last week, retest your 1RM. I guarantee it will be heavier!This is just one example of how the progressive loading method can be used. It can even be applied to aerobic work. Because it’s an incremental increase in stress, it allows your body to adapt slowly and safely, and will absolutely give you a return on your sweat investment.Want to learn more? Talk to one of our coaches about what steps to take to meet your goals. Click through PittsburghFIT.com/go and schedule a FREE intro with us today! Jami Reighard

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