The Power of Progression in Resistance Training
This is Part 3 of a 4-Part series detailing how to build a successful training program.
Successful resistance training programs must incorporate specificity, variation, progression, and overload principles. Ignoring and not incorporating any of these principles will limit your ability to produce the desired outcome, increase the probability of injury, and possibly decrease your motivation to continue training.
In part 1 we talked about specificity (training to produce a targeted change or result). Part 2 discussed variation (manipulating different variables in your training cycle). Part 3 of this 4-part series addresses progression (which is different than progressive overload).
As you work through a training cycle, your body will adapt – which is exactly what we want. When this happens, you must increase the training stress and intensity to continue forcing the positive adaptations. As you get fitter, stronger, build better muscle endurance and flexibility, you have to start mixing in progressions…period! If you don’t add progressions into your training cycle, progress will come to a stop (or even worse, you could lose some of the results you’ve worked so hard for). You will never be the exception to the rule. Science and the human body don’t work like that.
Progression is an essential component of every training program. It’s the process of continuing to move toward a predetermined goal (fat loss, building lean muscle mass, improving your fitness, getting stronger, etc.) Progressions are made through increasing loads (the weight you are training with), volume (number of sets x number of reps x weight lifted), frequency (how often you’re training), or any combination of these to force your body back into adapting. The most frequently used method for progressions is to change the load and volume lifted in each exercise. The best way to determine when to increase the load (add weight) is to schedule periodic max test. In general, when adding progressions to your training loads, a conservative increase in load is 2.5% to 10%, depending on the type of exercise, your training status (are you a beginner or have you been training consistently for the past 2 years), and the muscle group being trained.
Another way to mix in load increases throughout your training cycles (and programs) is to use the 2-for-2 method. If you can do two more reps than the repetition goal in the final set of an exercise for 2 consecutive lifts, the load in all the sets for that exercise moving forward can be increased.
Here’s an example – using the dumbbell bench press as the exercise with the following scheme:
15 lbs. x 12 reps (set #1)
17.5 lbs. x 10 reps (set #2)
20 lbs. x 8 reps (set #3) – if you can press 10 times for this set two consecutive workouts, the progression could look like this >>> 17.5 x 12 / 20 x 10 / 22.5 x 8
Building progressions into your training is how we keep you and your training growing at a rate that fits where you are AND the next level up that you are growing in to. The weight(s) you’re training with must grow with your strength like the clothes you wear have to get smaller as you lose body fat.
What is the difference between overload and progressions?
To keep it as simple as possible, progressions take place gradually over time. The principle of overload refers to the moment or a single instance.
Ready to Build Results That Lasts?
Progression is one of the keys to unlocking your full potential but applying it the right way takes strategy. If you're a busy professional juggling high-pressure demands, your time is precious. Start getting the most results in the least amount of time and avoiding plateaus and injuries by adding progressions into your lifting. Your future self will thank you.
No more wasted efforts. No guesswork. Just progress!