What exactly is progressive overload?

I'm sure you've heard the term "progressive overload" time and time again. I'm sure you've heard, "Progressive overload is the only reliable way to gain strength and build muscle." But what exactly does that mean? What is progressive overload and how can you implement it into your day to day weightlifting routine?

INCREASE WEIGHT: The most common explanation you'll hear about progressive overload is --- "increase your weights week after week." For example, last week you completed 8 reps with 100 lbs. This week aim to increase your weight anywhere from 2-5# at a time.

But you can only increase weights for so long until you max out. The good news is -- that is not the ONLY way to implement proper progressive overload.

INCREASE REPS: Increase your rep range. For example, last week you performed 8 reps with 100 lbs. This week aim to complete 9-10 reps with the same weight.

INCREASE TIME UNDER TENSION: This is also known as tempo work. You want to focus on the eccentric part of your exercise. Think about a bicep curl. Generally, it's about 1-2 seconds up and 1-2 seconds back to your starting position. If you want to implement tempo work and increase time under tension, you'll want to increase the amount of time your muscles are working with each rep. This may look like: 1-3-1. But what does that mean? 1 second to bring the dumbbell to the top of the movement. 3 seconds to lower your arms to the starting position. 1 second in between each rep.

DECREASE REST TIME: This is very self explanatory. BUT, if you are taking 2:30 rests in between your deadlifts. Another way to implement progressive overload is to decrease rest time. Try getting your heart rate back down in 2 minutes rather than 2:30!!