Progressive overload example

For example, in the first month of strength training, you might perform 10 repetitions at one weight. Then, the next month, you'd perform 12 reps of the exercise. Or maybe you'd stick to 10 reps but increase the weight you're using instead.

An intentional and sequential increase in physical stress is called progressive overload. When used properly, this progression leads to substantial muscle and strength gains. One example of progressive overload goes back over 2,500 years. Milos of Croton was six-time Olympic wrestling champion.