What is meant by progressive overload in strength training?

Progressive overload refers to the training principle of gradually increasing the demands placed on the musculoskeletal system to continually make gains in muscle size, strength, endurance, and overall physical performance. By increasing the weight or intensity over time, individuals force their muscles to adapt to greater-than-normal working conditions, which is essential for making progress in strength training.

This principle is fundamental because the body adapts to stressors such as lifting weights. If the same weights or intensity are maintained without increase, the muscles will no longer experience the necessary stimulus to grow or strengthen. Therefore, consistently challenging the body by incrementally increasing the weight, intensity, or complexity of exercises allows for continual improvement, which is the cornerstone of effective strength training programs.

Maintaining the same workout routine indefinitely does not provide adequate stimulus for growth, while reducing exercise frequency or decreasing the number of sets would decrease the overall workload, undermining strength gains. Thus, recognizing progressive overload as a critical element of strength training is vital for achieving fitness goals.