The key to lasting progress in strength training
Wondering why you’re not making much progress despite training regularly? Chances are you’re not using progressive overload enough—the fundamental training principle that allows your body to continuously adapt and improve.
In this blog post, we’ll explain what progressive overload is, why it’s essential for muscle growth and strength building, and how to apply it effectively in your training.
Progressive overload means gradually increasing the workload of your muscles beyond their usual limits. This extra stimulation forces your body to adapt: it becomes stronger, more muscular, and fitter.
Examples of overload:
In short: If you keep doing the same thing, your body will stop changing.
Use a logbook or app to record your weight, reps, rest, and sets. This way, you’ll know exactly when to increase your training.
Don’t increase the number of reps and the weight simultaneously. For example, increase the weight once you can handle a certain number of repetitions.
Your progress should never come at the expense of your form. Good technique = more effective and safer.
Work in 4–6 week blocks, gradually building up your workload. Then you can deload (scale back a bit) and start over again.
At Aurora, we create a personalized plan for each individual, with a realistic and progressive structure. This helps prevent stagnation and injuries.
Suppose you squat 3 sets of 8 reps with 60 kg.
This keeps you stimulated without overloading your body.
At Aurora Personal Training, you always train with a goal and a well-thought-out structure. We combine strength training with lifestyle, nutrition, and recovery—everything you need to make your progress sustainable.
You’ll receive a program that grows with your level. No guesswork, just structure and results.
Progressive overload isn’t a trick, it’s the foundation of every effective strength training program. By building up your strength smartly and systematically, you’ll continue to become stronger, fitter, and healthier—without stagnation or injuries.
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Book a free intake with Aurora and experience the difference.
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Roel van den Bogaard is personal trainer en oprichter van Aurora Personal Training, gespecialiseerd in krachttraining, mobiliteit en duurzame vitaliteit. Met jarenlange ervaring helpt hij ondernemers, professionals en expats om fitter, sterker en energieker in het leven te staan. Roel combineert wetenschappelijk onderbouwde trainingsmethoden met persoonlijke begeleiding en een high-end gym-ervaring, volledig afgestemd op jouw doelen en leefstijl.
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