Progressive Overload To Improve Strength & Endurance

Workout Guide

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Progressive overload is a training method that gradually increases the difficulty of workouts to stimulate muscle growth and improve strength and endurance. It can be applied to many types of exercise, including strength training, cardiovascular exercise, and hypertrophy training. 
Here are some tips for using progressive overload:
Start at a comfortable level: Choose a goal and start working out at a level that’s challenging but comfortable. 
Make small increases: Gradually increase the intensity, volume, or duration of your workouts. 
Add reps first: Focus on adding reps over several sessions before increasing the weight. 
Take rest days: Allow your muscles time to recover and get stronger. 
Master your form: Before attempting to train harder, make sure you have mastered your form and technique. 
Use the 2-for-2 rule: This rule of thumb says you can increase the weight when you can perform two additional reps beyond your rep goal for the last set, for two weeks in a row. 
Try peripheral heart action training: This technique involves training an upper and lower body exercise together to challenge your cardiorespiratory system. 
Progressive overload can help you avoid plateauing, keep your muscles challenged, and stay stronger. It can also keep training interesting by constantly requiring you to tweak your workout.