5 Ways You Can Apply Principle Of Overload In Exercise

According to the “U.S. Army Fitness Training Handbook,” the principle of overload during exercise involves pushing yourself beyond the normal physical demands that you place on your body. Overloading is an important component of weight training, as a muscle grows stronger only if it is pushed to operate beyond its normal level of intensity. Consult your physician, trainer or exercise instructor regarding the intensity and schedule of progression of overload in your routine.

Increasing Resistance

When you are weight training, apply the principle of overload by simply adding more weight than you are accustomed to lifting. According to the National Strength and Conditioning Association, one key to successful resistance training is the principle of progressive overload, in which you gradually increase your muscles’ workload over time. As your muscles become used to the increased weight, increase the weight that you lift. For example, if you have been doing bicep curls with 10-lb. weights and feel like you can lift more, move up to 12-lb. weights.

Increasing Repetitions

If you perform the bench press for 10 repetitions with a certain weight, increase your routine to 12 repetitions. If you maintain the same number of repetitions at the same weight level, you will maintain your strength -- not build it.

Increasing Sets

Increase the number of sets when weight training, in addition to or instead of increasing weight or repetitions. Simply add one more set to your routine. If you typically do three sets of 10 repetitions when doing squats, add an additional set of 10 to overload your muscles.

Increasing Intensity

Overload your muscles by increasing the intensity of your workouts. The most common way to do this is to decrease the rest time between sets. Muscles are pushed further if the recovery time between sets is reduced. Do not eliminate rest times entirely, as they are an important component of the weight-training process.

Cardiovascular Overload

The principle of overload, commonly used in weight training, also applies to cardiovascular exercise, such as running or swimming. Website Do It Tennis points out that cardiovascular overloading takes place whenever you increase the duration, intensity or frequency of any aerobic exercise. For example, adding 5 minutes to your morning run, trying to run at a faster pace than usual or running up an incline are overloads that can be used to boost your cardiovascular exercise routine.