What is Progressive Overload? Progressive overload is the gradual increase of stress placed on the body during training. It’s the key principle behind building muscle, strength, and endurance over time. Your body adapts to the challenges you give it — so to keep progressing, you need to do more over time. Methods of Progressive Overload: 1. Increase weight – Lift heavier than before. 2. Increase reps – Do more reps with the same weight. 3. Increase sets – Add extra sets for volume. 4. Improve fo