gen-define-progressive-overload-and-give-one-short-worked-exampl-716a

Define progressive overload and give one short worked example.

# Progressive Overload **Progressive overload** is the gradual increase of stress placed on the body during exercise training. To continue making gains in strength, muscle size, or endurance, you must progressively demand more from your muscles than they're accustomed to. ## Worked Example **Week 1:** You bench press 135 lbs for 3 sets of 8 reps **Week 4:** You bench press 135 lbs for 3 sets of 12 reps *(volume increase)* **Week 7:** You bench press 145 lbs for 3 sets of 10 reps *(weight increase)* **Week 10:** You bench press 155 lbs for 3 sets of 8 reps *(weight increase)* By systematically increasing either the weight, reps, or sets over time, you force your muscles to adapt and grow stronger.