Progressive Overload 

Your body only changes when you give it a reason to adapt.

Progressive overload simply means gradually increasing the challenge over time.

That could mean:

• Adding weight

• Doing one more rep

• Improving your technique

• Increasing your range of motion

• Slowing the lowering phase

You don't need to progress every workout, but you should be working toward progress over time. The video below is a good example of progressive overload. You should be working so hard in each exercise that when you put the weight down, it feels like relief.