Ever wondered how you get stronger or fitter just by following a training plan? It all comes down to something called progressive overload. It sounds technical but it is actually really simple and really powerful.
At Edge we use this principle to guide every training plan so your body keeps adapting and you keep improving.
So what is it
Progressive overload is all about gradually asking your body to do a bit more over time. That could mean lifting heavier weights running further doing more reps or even just recovering faster.
Your body is smart. When you push it slightly more than it is used to it adapts by getting stronger fitter and more efficient. Keep applying that little bit of extra challenge and the results keep coming.
Without it your progress stalls. So it is a key piece of the puzzle.
How you can apply it
You are probably already doing some of these without even realising:
Lift heavier
If you did squats with 40kg last week and now you are doing 45kg that is progressive overload. Small increases over time add up fast.
Add reps or sets
Instead of five reps try six. Or add another set. Even tiny changes make a difference.
Train more often
Going from two runs a week to three challenges your body in a new way. Just make sure recovery is also part of the plan.
Go longer or faster
In endurance training this might look like increasing your long run from 8K to 10K. That new distance is a fresh challenge for your aerobic system.
Why this works
Science backs this up big time. Studies show that people who gradually increase their training load see way better results in strength fitness and muscle growth than those who do the same thing every time.
And it is not about massive jumps. The key is steady progression at the right time.
How Edge uses progressive overload
Plans that build with you
Your training adapts each week based on how you are doing. It might mean more reps harder sessions or a bump in running intensity when your body is ready.
Smart tracking
Edge keeps an eye on your progress in the background. If you are flying we can turn things up. If you are struggling we can adjust. That way you are always training at the right level for you.
Recovery matters too
Your body needs time to recover from the training and grow from it. That is why Edge includes recovery sessions like mobility and rest days so you never burn out or get injured trying to do too much too soon.
The benefits of progressive overload
• You get stronger week by week
• You build muscle and endurance naturally
• You avoid hitting a plateau
• You feel the improvements in your day to day training
Whether you are lifting running or doing a bit of both progressive overload is what makes it all work. And with Edge you never have to guess when to do more or how to pace it.