![]() ![]() But you can also progress your workouts by reducing how long you rest between sets, moving more slowly through each rep, and making an exercise more complicated, Dr. Most of the time, progressive overload takes the form of lifting heavier weights, doing more reps, running faster or longer, or swapping out an easy exercise for a more challenging variation of that same movement. The other side of the fitness-adaptation coin, progressive overload is all about systematically and consistently increasing the stimulus on your body to keep it adapting. That’s because muscle confusion doesn’t ensure effective progressive overload, a strength-and-conditioning principle based on increasing challenge over time, Perkins says. “But if you track them over a period of time, they aren’t making substantial improvements in their fitness.” They feel fatigued at the end of each workout,” she says. ![]() “People who subscribe to this idea of muscle confusion get a good workout each time they exercise. You may think you are, though, because the workouts probably leave you super sweaty and spent. Problem is, if you switch up your workouts too much, you likely won’t be improving your fitness as much as you could otherwise, Holly Perkins, C.S.C.S., founder of Women’s Strength Nation. And to do that, you have to keep challenging yourself. It’s to stay the same-and if you like what you’re doing, what’s the harm in sticking with it?īut if you want to improve any part of your fitness-whether it’s to get stronger, build muscle, or boost your cardio endurance-your body has to continually adapt. After all, your goal there isn’t to progress. Of course, if you’re trying to maintain a level of fitness or overall health, that’s okay, he notes. ![]() You didn’t push your body any harder or differently, so it had no reason to gain more muscle or cardio fitness, Dr. Months or even years down the road, when you run that mile and crank out those push-ups, you’re going to have just as much strength and endurance as you did when your workouts first became easy. But you keep running that same 10-minute mile and doing those 10 push-ups. ![]()
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