The Short Answer
Progressive overload means gradually increasing the challenge placed on your body over time.
Ways to Progress
- Add weight
- Add repetitions
- Add sets when appropriate
- Improve technique
- Improve range of motion
- Perform the same work with better control
Example
- Week 1:
- Bench press 50 kg × 8
- Week 2:
- 50 kg × 9
- Week 3:
- 50 kg × 10
- Later:
- 52.5 kg × 8
The goal is not to increase everything every workout.
The goal is long-term progression.
What is not Progressive Overload?
Simply adding more exercises without purpose is not necessarily progression.
Neither is sacrificing technique to lift more weight.