Understanding Progressive Overload: How to Keep Building Strength
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I hear it time and time again from clients, they want to get stronger, they love that feeling of being strong. So how do we get stronger?
Let’s talk about how to get stronger using progressive overload. This principle is the secret to finding your strength potential and avoiding plateaus. Whether you’re just starting or looking to step up your routine, progressive overload keeps your workouts effective and challenging.
Psst… Would you rather listen to these tips and more? Hit play on our podcast episode now for a more in depth chat on the subject! 👇
What is Progressive Overload?
The magic formula to getting stronger is to lift really heavy things as many times as possible each week.
Heavy means what we can do now, starting light and building up over time, gradually increasing the load and the difficulty of your workouts over time so you can build strength, to do this we use progressive overload.
(when it starts feeling easy, make it harder in some way)
This could be by:
Adding weight or resistance.
Increasing the number of reps or sets.
Reducing rest time between exercises.
Why Progressive Overload is Essential
Without progression, your muscles adapt to the current workload, and you stop building strength. By challenging your body in new ways, you encourage continuous growth and avoid plateaus.
How to Apply Progressive Overload at Home
Start Where You Are
Begin with bodyweight exercises like push-ups or squats.
Use household items (cans, water bottles, backpacks) to add resistance.
Make Small Adjustments
Add a book to your backpack, do an extra rep, or shorten your rest time.
Listen to Your Body
Push yourself, but stop 2–3 reps before failure (where you physically can’t complete another rep).
Staying Consistent with Progression
Remember, progress doesn’t have to be fast—it just needs to be steady.
Track your workouts to see where you can make small improvements.
To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.
This tracker will help you:
Build awareness around your habits
Identify patterns
Make adjustments as needed
It's available for download on my website lisadawnbeckwith.com/tracker
Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.
The Power of Patience
Building strength is a journey, and progressive overload ensures you’re always moving forward. With each small adjustment, you’re creating a stronger, more resilient version of yourself.
Let’s embrace the process and celebrate every bit of progress along the way. You’ve got this!
Don’t forget to download my FREE habit tracker
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