There are multiple components that contribute towards improvement in body conditioning including training type, frequency, intensity, rest time and nutritional intake.

You can find these components and many others passionately debated about all across the internet with a never-ending production of new “instant result” training system.

The reality is that all of these components matter but in my opinion, the most important principle of training is also the principle least considered or discussed.

If you want results, you need to apply the fundamental principle of Progressive Overload.

Progressive Overload is a simple definition; “Progressive overload is the gradual increase of stress placed upon the body during exercise training.”

Extra stress can be achieved with heavier resistance, more repetitions, further distance, a faster speed, less rest, a slower lifting tempo amongst a number of other variables.

How you overload the body is a consideration for your ultimate goal but the important factor is that you do overload.

Over the years, I have met many people who comment that they are not seeing the same level of improvement that they did when they first started in the gym. In most cases, they are still doing the exact same workout and training type that they started with.

If your workout is always the same, then you are only ever going to be retaining a level of fitness and strength. If your objective is maintenance, then fine but if you want to improve yourself then progressive overload is essential. Some aspect of your workout needs to be getting harder as frequently as possible.

The body is incredible at adapting to the stress put upon it but it will only adapt to what is necessary. Adaptation must be forced and I can say with a high level of confidence that 99% of us are not pushing our limits enough, both in and out of the gym.

So let’s get overloading, little and often.

Alan