Progressive overload, when you regularly increase the amount of weight you lift, is one of the essential components to building muscle. Challenge your muscles to handle a heavy load, then, once they adapt, up the ante with more repetitions and heavier weights.
You could continue following this method until you’re lifting the heaviest dumbbells your gym has to offer, or you could decide you’ve worked your way up to the weight you’re most comfortable with and stick to that. Worried that could slow your progress or reverse your muscle gains? An expert breaks it all down.
Trainer Tip of the Day: You Don’t Always Have to Increase Weight
Stephanie Mansour, TODAY contributor and trainer for the Start TODAY app, follows progressive overload when training most of her body — except for her arms.
“As a personal trainer, I have been lifting five-pound dumbbells and doing 15 reps of bicep curls for years,” Mansour wrote for TODAY.com. “I have no interest in lifting heavier weights since I like how my arms look and feel. So I do not have a goal to increase my dumbbell weight. You don’t have to either!”
Why It Matters
Mansour regularly stresses the importance of weight lifting and progressive overload to improve bone density, endurance and strength. “Progressive overload is key to seeing results,” she previously wrote for TODAY.com.
However, increasing weight isn’t the only way to achieve progressive overload. And keep in mind that how you progress with strength-training and the pace is entirely up to you.
“Focus on your overall strength and muscle tone to gauge how effective your fitness routine is. It all comes down to how you want to look and feel in your body,” Mansour added.
How to Get Started
Follow a progressive overload program. “That means that over time you need to strategically increase either the weight you are lifting or the number of reps you are doing to keep challenging your body,” wrote Mansour.
First, determine which weights you want to start with: Select a load you’re comfortable with and perform 10 reps, Mansour suggested. If it was easy, increase the weight; if you struggled about halfway through, decrease it. Perform 10 more repetitions with the new weight or the original. If the final five reps were challenging, stick with these dumbbells. If you think you can handle more, increase the weight. Finally, perform 10 more reps. If your muscles are fatigued, you’ve nailed it.
Once you’ve chosen your weight, use this amount when strength-training every other day for two weeks, 10 repetitions per set, Mansour advised. As it gets easier over time, increase your repetitions to 12 sets with the same weight. Then go up to 15.
Once 15 reps feel easy, you can add more dumbbell weight, if you choose. But if you’ve you’ve reached a weight that has you feeling good in your body, feel free to continue with this weight until you decide you want to change things up, Mansour said.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
