Understanding progressive overload

01

What does progressive overload mean?

Progressive overload means adjusting an exercise so that it continues to provide an appropriate challenge. The word “overload” can sound extreme, but it does not mean pushing the body to its limit or making every workout exhausting.

Imagine that eight controlled chair squats initially feel challenging. After several weeks, the same eight repetitions may feel much more manageable. This is a positive sign: the person’s capacity has changed. If the aim is to continue improving, the exercise may eventually need to progress.

02

Why not simply repeat the same programme?

Repeating a programme is useful while someone is learning the movements, developing confidence and becoming accustomed to exercise. A programme does not need to change simply because another week has passed.

However, an exercise that once required considerable effort may eventually represent a much smaller challenge relative to the person’s improved ability. Continuing with exactly the same training may help maintain what has already been gained, but it may become less effective for producing further improvement.

A recent American College of Sports Medicine overview combined evidence from 137 systematic reviews involving more than 30,000 adults. Resistance training improved strength, muscle size, power, endurance, balance and several aspects of physical function. The authors concluded that resistance training should be progressive, while also emphasising that the most suitable training variables depend on the intended outcome (Currier et al., 2026).

03

Progression does not only mean heavier weights

Adding weight is one way to progress, but it is not the only way.

A 10-week study involving 39 previously untrained young adults compared two approaches. In one, the resistance was gradually increased. In the other, participants progressed by completing more repetitions with the same resistance. Both approaches improved strength and muscle size, with no clear difference between them (Chaves et al., 2024).

The study was relatively small and involved young adults, so it cannot tell us which approach is best for every person. However, it illustrates an important principle: progression can take different forms.

For example, someone may initially perform eight repetitions with good control. They might gradually progress to ten or twelve repetitions. Once that feels manageable, the resistance could be increased slightly and the repetitions reduced again. Another person may keep the same resistance while improving their movement range or requiring less assistance.

Progression can take different forms. It does not always mean adding more weight.

04

Why should progression be gradual?

The purpose is to provide enough challenge to encourage improvement while still allowing the person to perform the exercise safely, recover and return for the next session.

Clinical assessment guidance recommends considering the person’s current activity, previous experience, exercise frequency, session duration, level of difficulty and any activities they can no longer perform. These factors help establish an appropriate starting point rather than assuming that everyone should begin with the same programme (Goodman and Snyder, 2013, pp. 82–83).

A systematic review and meta-analysis of 25 randomised trials in healthy older adults also found that factors such as training duration, intensity, volume and recovery influenced resistance-training outcomes. The authors cautioned that the available evidence did not identify one perfect formula for everyone (Borde, Hortobágyi and Granacher, 2015).

This is why progression should be based on the person’s response rather than an automatic rule. A change that is suitable for one person may be too small, too large or simply unnecessary for another.

05

Progress does not have to happen every session

Sometimes the right decision is to keep an exercise unchanged for several sessions. This gives the person time to practise, build consistency and understand how the movement should feel.

The recent evidence review found that complicated periodisation and training to complete muscle failure did not consistently improve outcomes for the average healthy adult. A programme can therefore remain simple without remaining permanently fixed (Currier et al., 2026).

Progression should also take account of technique, symptoms, recovery and general health—not only the numbers written in a training record. Clinical findings and the person’s response can be used to plan and progress a safer exercise programme (Goodman and Snyder, 2013, p. 221).

The aim of progressive overload is not to make exercise continuously harder. It is to keep the programme relevant to the person’s developing capacity. A good programme changes gradually because the person completing it is changing too.