Hello, and welcome to another Edition of Intro to Beginning Weight Lifting 101 for Dummies 😉
Progressive overload is one of the laws of the land, in the weight room, anyway. Look at progressive overload as your path to improvement. In order to enhance your body, you’re probably going to need to lose fat, and grow (or tone, as some prefer to say) some muscle. To do this – you need to give your body a respectable dose of unconditioned stimulus – over the course of a long period of time.
There are lots of people out there who;
a.) have physical jobs, yet aren’t extremely physically fit, and
b.) exercise regularly, but you can’t really tell.
How does this happen? What are they missing? In both cases, their bodies have most likely adapted to the stressors they are placing on it, so they have become conditioned for that activity. The human body has an astonishing ability to acclimate itself to different environments and requirements. When your body becomes efficient at a specific activity – it will require less energy to perform said activity, and it will no longer be a catalyst for adaptation – known as the Law of Diminishing Returns (it’s not only a law in economics)…
THAT’S BAD NEWS! Those are two of the main things you want to illicit with a weight training program!
Less energy expenditure means you’re burning less fat in the same amount of time – which is a big bummer 😥
Not needing to adapt any longer means you’ll either hit a plateau and get frustrated… or become content, and decide it’s time for maintenance mode.
THE GOOD NEWS: All you need; in order to continue burning the maximum amount of fat, while building more muscle and strength; is PROGRESSIVE OVERLOAD!
When Sarah started training – only 5 years ago – she could barely do a bodyweight squat!
She can back squat 235lbs nowadays.
Along with making her much, much stronger – constantly progressing herself – by overloading her body – has kept the energy requirements of exercise the same. Her body hasn’t had a chance to finish adapting, because we keep adding 5 more pounds, changing stances, depths, tempos, reps, sets, rest periods, exercise pairings, etc…
The moral of the story: DO NOT LET YOUR EXERCISE PROGRAM BECOME REDUNDANT; ALWAYS USE “TRAINING” TO PUSH YOUR BOUNDARIES AND LIMITATIONS.
Until next time…
Train like you mean it,
Coach Calvin Ridlen
Our best tips for constant and never ending improvement: track your workouts – it’s hard to progress your squat 5 pounds when you can’t remember how much weight you had on the bar last time. Also, keep tabs on how your clothes fit, your body fat percentage, and amount of muscle mass, as these are much better indicators of health and fitness than how much you weigh on a scale! Check out the app we use to track our workouts!