Hey Team,
The global fitness industry is valued at over $100 billion. According to the IHRSA, nearly 75% of gym members in the U.S. engage in some form of strength training. In the last decade, the amount of women strength training increased by 40%, and about 30% of adults over the age of 65 now prioritize strength and resistance training.
Strength is having a moment, and for us, it never went out of style.
Since 1999, we’ve touted the importance of strength training (humble brag), and the lifelong health benefits it brings with it. Today, a higher muscle mass percentage is associated with a decreased risk of all-cause mortality. If that isn’t the reason to get your gains, I'm not sure what is.
There’s a lot that goes into reaping the benefits of strength training: following a program, dialing in your nutrition with an emphasis on protein, and taking recovery seriously to allow your muscles to repair properly. Though if we’re speaking granularly, progressive overload is a crucial part of improving your chances of seeing both an increase in strength and muscle mass. Here are the core need-to-knows about progressive overload.
- Increase Resistance (Weight)
How it works: Gradually increase the amount of weight you lift to ensure your muscles are consistently challenged. Example: If you're currently bench pressing 100 pounds for 8 reps, aim to increase the weight by 2.5 to 5 pounds every few weeks once you can complete your target reps with good form. Don’t sacrifice form for more weight. Stay patient and consistent.
- Increase Reps
How it works: Perform more repetitions at a given weight. This is especially useful when you can't increase weight due to equipment limitations or injury. Example: If you can do 8 reps with 100 pounds, aim to increase to 9 or 10 reps before adding more weight.
- Increase Sets
How it works: Add an additional set to your exercise. This increases the total volume of work you’re doing. Example: If you’ve been doing 3 sets of 8 reps, try increasing to 4 or 5 sets of 8 reps.
Whether you’re picking up your first set of weights or looking to hit a new PR in 2025, inject the practice of progressive overload into your routine to see real change.
Until next time. 👋
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