What is Progressive Overload?

There are multiple ways to approach progressive overload.  Here are a few:

Increase Weights

Adding more resistance, stronger bands, heavier dumbbells, heavier sandbag or med ball. These are all means to the same end.  We want to break down muscle to rebuild and increase strength.

Using 10-12 reps is usually the goal  to obtain a comfort level with a given weight before moving on to a heavier resistance. You want to aim for the last 2-3 reps should be a challenge in each set.

Give yourself at least a minute between sets before you lift again to allow your muscles enough recovery

Increase Reps or Sets

Choose a rep range that remains a challenge for you but allows you to still complete the sets with full pain free range of motion.  You can instead of adding weight if you do not have access add one or two more sets.

Add Tempo or Paused Sets

Adding time to our reps can also help in building muscle as it increases the time the muscle spends under tension.

Building eccentric strength, or the lowering down phase of a movement, is critical for powerful and effective muscle contractions and hypertrophy.

Make it just that progressive

Progressive means just that, happening or developing gradually or in stages; proceeding step by step.  Slow and steady wins the race.