What is Progressive overload?

Progressive overload means slowly asking more of your muscles over the weeks. Your body adapts to the stress you give it, so if the workout never changes, progress eventually slows down. To keep improving, you need to increase the challenge a little at a time.

You can do this in several ways: add a small amount of weight, do one more rep, add a set, slow down the tempo or shorten rest. For example, if you did 3 sets of 10 push-ups this week, aim for 3 sets of 11 next week. Small steady steps work better than big jumps.