To achieve continuous improvement, you need to challenge your body by progressively increasing the demands placed on it. This could mean lifting heavier weights, performing more repetitions, or reducing rest periods. For example, if you’re bench pressing 60 kg for 8 reps, aim for 9 reps the following week or increase the weight to 62.5 kg. Consistently applying progressive overload stimulates muscle growth and improves strength. However, progress should be gradual to avoid injury. Keep a record of your workouts to ensure you’re challenging yourself appropriately. Incorporate variety into your overload strategy, such as increasing time under tension by slowing down your reps or using advanced techniques like drop sets and supersets. This approach ensures that your muscles adapt and grow continuously. Remember, progressive overload doesn’t only apply to weights; it can also involve improving form, balance, or range of motion over time.
