Progressive overload

Progressive overload is the training principle of gradually increasing exercise demands as the body adapts. It helps sustain adaptation by making training more challenging over time.

Training volume: The total amount of exercise performed, often measured as sets, repetitions, or workload. Adding sets or repetitions is a common way to increase training demands.
Double progression: A method that increases repetitions within a target range before raising the exercise load. It offers a gradual route to heavier loads while preserving a repetition target.
Exercise adaptation: The changes in structure or function that occur in response to repeated physical training. Progressive overload aims to prompt adaptation by exceeding familiar demands.
Overtraining syndrome: A prolonged decline in performance and well-being associated with excessive training stress and inadequate recovery. It illustrates the risk of increasing demands beyond recoverable levels.
Training intensity: The effort or load required by an exercise, often expressed as a percentage of maximum strength. Increasing resistance raises the force demand without necessarily adding repetitions.
Linear periodization: A training design that typically increases intensity while reducing volume across successive phases. It organizes increases in demand across a planned training cycle.
Training stimulus: The physical stress imposed by exercise that can trigger adaptation. Overload changes the stimulus the body receives from training.
Periodization: The planned variation of training variables over time to manage performance and recovery. Periodization organizes overload rather than requiring every session to become harder.
Repetition maximum: The greatest load that can be lifted for a specified number of repetitions. It provides a way to gauge and increment resistance as strength improves.
Autoregulation (training): Adjusting training load or volume according to an athlete’s readiness and performance. It helps adapt planned overload when daily capacity fluctuates.

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