If you've ever worked with a coach or followed a training program, you may have heard the term progressive overload. It’s one of the most essential principles in any well-rounded training plan. But sometimes, it’s easy to get confused about what it actually means.
Recently, I came across a thread where someone was skeptical about how coaches apply progressive overload. The person described a common cycle where your training starts with a low-effort week, gradually increases in intensity over four weeks, and then ends with a "deload" week before starting again. The person in the thread was questioning whether this really counted as progressive overload.
If you’re reading this and wondering the same thing, don’t worry—you're not alone. Let’s break it down and clarify why progressive overload is actually a crucial part of your training and why some methods might look different but still be effective.
What Is Progressive Overload?
In the simplest terms, progressive overload is about gradually increasing the demands on your body to help you get stronger, faster, or more durable over time. Whether you're running, lifting weights, or doing another form of training, the goal is to push your body to adapt by slowly and steadily increasing the training load.
This overload doesn’t have to mean pushing yourself to the limit every single day. In fact, if you overdo it, you risk burnout and injury. True progressive overload is about balancing work and recovery. Over time, you might increase:
- Volume: Doing more sets, reps, or distance.
- Intensity: Running faster, lifting heavier weights, or pushing your limits in other ways.
- Frequency: Training more often or with more challenging exercises.
- Complexity: Moving to more advanced training techniques.
The key here is that you’re increasing the challenge in a sustainable way. If you jump from zero to 100, you're asking for trouble. But if you start small and gradually ramp up, your body can adapt and get stronger.
The Misunderstanding in the Thread
The thread I mentioned earlier had a person who felt that starting with a very low-effort week and gradually increasing effort over a month wasn’t really progressive overload. They felt that simply ramping up effort wasn’t a legitimate way to apply this principle.
Here’s the thing: progressive overload isn’t just about “effort.” It’s about structured increases in workload over time, balanced with periods of recovery. The cycle the person described—starting with low effort, increasing gradually, and then deloading—is a common strategy known as periodization. Coaches often use this method to ensure the body can handle the increased demands without burning out.
The deload week is crucial—it allows your body to recover, adapt, and rebuild stronger. Without that, you could end up pushing too hard and actually hindering your progress.
Why Periodization Works
Periodization, which includes phases of low, medium, and high intensity followed by recovery, is a smart way to apply progressive overload. It’s not just about pushing harder every week—it’s about giving your body the time it needs to adapt to the stress of training.
Here’s how it typically works:
- You start with an easier week to get your body prepared for more intense work.
- Over a few weeks, the intensity or volume of your workouts increases.
- You then take a deload week to rest, recover, and let your muscles rebuild.
- After the deload, you start again, with the goal of pushing your limits just a little further than the previous cycle.
This strategy keeps your body progressing without overtraining. It also helps prevent plateaus, which can happen when your body becomes too accustomed to a certain level of intensity.
Why It Matters for You
If you're training for a specific goal—whether it's a race, a personal best, or just general fitness—understanding progressive overload is key to reaching that next level. It’s not about going all out every single time. It’s about smart, manageable increases in intensity, volume, and effort, with proper recovery to allow your body to adapt.
If you’ve been following a plan that feels like it's just too much too soon—or not enough at all—it may be time to reevaluate your approach. Whether you’re a seasoned athlete or just getting started, I’m here to help you find the right balance for your body.
How I Can Help
If you're ready to take your training to the next level and understand how to apply progressive overload in a way that actually works for you, I’d love to help. I work with athletes at all levels to build personalized training plans that focus on gradual progress, injury prevention, and long-term success.
Instead of simply going through the motions, we’ll take a strategic approach to your training that makes sense for your goals and your body’s needs. Whether you’re looking for more structure in your workouts or need guidance on how to apply the principles of progressive overload, I’m here to guide you.
Let’s work together to build a training plan that challenges you without burning you out. You deserve a plan that works for you—and I’m excited to help you get there.
Ready to start? Reach out to me and let’s chat about your goals!