Let’s start by talking about a basic principle of training which is vital when it comes to improving performance and reaching your goals. This principle is known as progressive overload.
Progressive overload is the gradual increase of training intensity which is needed in order to stimulate adaptations in your body. Increases in muscle size, strength, speed and endurance are the kind of adaptations you will see from regular progressive training.
There are many different ways in which you can apply overload to your training regime and the ones you choose will depend on your training goals. But to give you some ideas, here is a handy list of examples below.
- Increase weight or resistance
- Increase number of reps
- Increase number of sets
- Increase range of motion
- Increase time under tension (slower reps)
- Increase training volume
- Increase training frequency
- Decrease rest periods
No matter what you are training to improve you need to continuously challenge yourself. Now, this requires a lot of motivation and effort but there is a simple way you can give yourself a helping hand and the best chance at succeeding. This simple solution is recording and tracking your training sessions.
It may seem like a lot of effort but it takes no time at all to note down your routine in between sets, during rest periods or at the end of your session. Even those with the greatest of memories may struggle to remember exactly what they did during a previous workout but when you track what you did before then you have the perfect opportunity to improve. Our Gym Logger Training Diary offers a simple, versatile and stylish solution to recording your hard work.
Applying progressive overload to your training is so simple but so important. If you continuously repeat the same workouts at the same intensity you are not going to see any further improvements. But when you log your exercise and strive to improve each time you will see some very satisfying results.
So next time you hit the gym or your favourite training spot don’t forget these important things:
Challenge yourself by beating what you have done before, even if the climb is only a small one!
Keep an accurate record of what you have achieved so you can continue to improve.