What is progressive overload?
Doing more over time, with more weight, reps or sets, so your muscles keep getting a reason to adapt.
It does not have to be weight on the bar. Two more reps at the same load or one more set also count, and adding reps worked as well as adding load in a direct comparison. Weight is simply the easiest to track.
Run the numbers
Compare
Sources
2
- Kraemer, W.J. & Ratamess, N.A. (2004). Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc 36(4). The classic statement of the principle.
- Plotkin, D. et al. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ 10. Adding reps and adding load produced comparable results.