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  • Courtney Ustrzycki

Variations of Progressive Overload

You can progress in your training without increasing the weights!


Progressive overload doesn’t just mean increasing weights. There are a lot of ways you can progress and I’m going to list what I believe are the top 5 (in order) that most of us can work on during this time that doesn’t involve increasing weight:


1. Improve efficiency (same weight but with better form, more control and less effort)

2. Increasing time under tension (applying varying tempos)

3. Increase range of motion

4. Increase reps

5. Implementing fatigue-stimulating protocols (pause sets, drop sets, static hold, partial reps) - just not added ‘junk training’ !


An important key to remember: it’s not linear. Just because you increase 5 lbs with an exercise one week, doesn’t mean you can do that week after week.


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