RPE (rate of perceived exertion), is a subjective rating of the perceived effort of an exercise (aka how hard it feels to YOU on a scale of 1-10) and is a great way to measure the intensity of your workout. If you’re new to lifting weights, it’s important to understand how to measure the difficulty and where to start. Little by little you’ll see progress and an improvement in performance. You can opt for slightly heavier weights for each individual exercise as your body gets stronger. Lifting heavier weights will help increase the intensity of your workout and put your muscles under more stress. When it comes to growing your muscles, lifting heavier weights is important, but it’s still only one piece of the puzzle. Once workouts become easy, gradually increase your reps or sets to continue muscle growth and log your progress after each workout. You can record your number of reps completed and weights lifted in increments of 0.5kgs by hitting the arrow button once you're done with the exercise.īe realistic and track each part of your body separately. Take note of what you lift in each BUILD workout in the Sweat app. Tracking your progress is really important when it comes to increasing volume. Your legs might be stronger than your arms, or vice versa. It might be tempting to increase your reps across the board, but monitor each part of your body separately. Both BUILD and Strength & Sculpt have in-app rep guides to help you make progress. Follow the same logic for your sets to make sure you’re still being challenged in each workout. When five reps becomes easy, increase it to six. So, what does progressive overload actually mean when it comes to working out? Progressive overload requires a gradual increase in volume, intensity, density and frequency.īasically, doing more sets and/or reps (volume), lifting heavier weights (intensity), completing your powerbuilding workout in a shorter amount of time (density) and increasing the number of workouts you do each week (frequency).ĭoing more sets or reps is an easy, achievable way to include progressive overload in your workouts. If you always do what you’ve always done, you’ll always get what you’ve always gotten! Growing your muscles and boosting performance All it takes is a bit of planning and strategy to track your progress and keep moving forward. As the pressure increases so does your body’s strength and performance. These responses only kick in when the body is placed under a certain level of pressure. Gradually increasing the stress on your body triggers its natural, adaptive responses. Understanding how progressive overload works Remember, nothing is achieved overnight - progressive overload takes hard work, measurement and patience. You’ll also notice you’re provided with suggested reps or weights for all of the primary movements which gradually change over time (this means that the intensity has increased). In Strength & Sculpt, there are exercise substitutions you can use if you don’t have the right equipment or want to reduce the difficulty. If you’re new to lifting or want a refresher, there are 12 Beginner weeks in the BUILD program to prepare your body for the main program, where the intensity steps up a notch! This increased pressure on your body is thoroughly and strategically planned and is key to smashing your goals and measuring positive changes in your performance. Those who are familiar with these Sweat programs will know that each week the workouts change and build in intensity. The progressive overload principle has been around for a very long time and remains an important part of many training programs for athletes, gym-goers - and members of the Sweat Community following programs like BUILD or Strength & Sculpt! Putting the “progress” in progressive overload Let’s learn how it works and some simple ways to integrate the overload principle into your workouts. This principle is made up of four different elements: volume, intensity, density and frequency.īy introducing progressive overload into your exercise routine, you’ll maximise your performance and achieve muscle growth. Progressive overload is a way of gradually dialling up the stress you put on your body while exercising over time, or “overloading” it in an effort to grow your muscles and become stronger. But, how do you take the difficulty up a notch without overdoing it? Meet the progressive overload principle. Your body adapts each time you exercise and if you don’t make your workout a little bit harder each time, you’ll limit your ability to grow and may experience a workout plateau. When you’re working out, challenging yourself is key if you want to see your strength and fitness improve - especially if you’re doing a weightlifting program in the Sweat app like BUILD or Strength & Sculpt!
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