What is progressive training?

Progressive training, also referred to as progressive overload, is a fundamental concept in fitness and strength training where the goal is to continually increase the demands on the musculoskeletal system to continually gain muscle mass, strength, and endurance. It involves gradually increasing the weight, frequency, or number of repetitions in your training routine as you progress, making your muscles work harder than they are used to. This can also mean increasing workout volume, density, or intensity over time.

Jason Fitzgerald from the The Strength Running Podcast explains that progressive training is akin to compound interest in finance. Just as you earn interest on the growing amount in your account, in progressive training, you build on your previous accomplishments, which leads to more substantial gains and adaptations over time 1.

This type of training is essential for avoiding plateaus in performance and for continuing improvement. It applies not just to weight lifting but to all forms of physical trainings, including running, where the intensity or distance is progressively increased. Additionally, progressive training is vital for both physical and mental developments, as new challenges can enhance mental toughness and resilience 1.