Progressive overload: ask for a little more
Once your body is comfortable doing something, we ask it for a little more: one rep, one set, a little weight, one more minute.
The full lesson
Muscles adapt to what you ask of them and then stop changing. Progress requires a slightly bigger ask — that is progressive overload. Add in this order: reps (8 → 12), then sets (2 → 3), then resistance (a heavier band or dumbbell), then a harder version of the movement. One change at a time. Write it down, because memory lies.
Example: chair stands, week 1, five with hands. Week 3, eight with hands. Week 6, eight without hands. Week 10, twelve without hands. That is progressive overload, and that is being able to get out of any chair for life. In the gym, the same rule: same weight until 3 sets of 12 feel like a 6/10, then add 5 pounds.
Remember
- Reps, then sets, then weight, then harder version.
- One change at a time. Write it down.