The Progressive Load in the Gym: Benefits and Common Mistakes
Progressive loading is a fundamental element of resistance training and involves gradually increasing the intensity, volume or frequency of exercise in order to continually improve performance and strength. Scientists argue that this strategy is key to muscle growth, increasing strength and reducing the risk of injury.
BENEFITS:
- Increased muscle mass is achieved when muscles are subjected to greater loads, forcing them to adapt and grow. Studies have shown that gradually increasing the weight used or the number of repetitions during exercise causes muscle hypertrophy.
- Scientific evidence shows that progressive loading helps to increase maximal strength because it forces muscles and the nervous system to adapt to higher levels of intensity. This is particularly important for advanced athletes who need constant stimulation to progress.
- Gradually increasing the load , even in more aerobic exercises such as rowing machine or treadmills, leads to improvements in cardiovascular endurance which helps exercisers with cardiovascular problems. Thus, the exerciser not only enhances their endurance, but also supports the good functioning of the cardiovascular system.
- Finally ,the progressive load in a controlled manner allows muscles, tendons and ligaments to adapt slowly and gradually, reducing the likelihood of injuries from sudden increases in weight or intensity which leads to the conclusion work smart not hard!
Mistakes
Sudden Increase in Weight or Tension
- A common mistake is a sudden increase in weights or reps, which can strain joints and tendons, leading to injury. Scientific research recommends a 5-10% increase in weight per week, depending on the exerciser’s ability.
- Lack of Adequate Rest Rest is critical for muscle recovery and growth. Many athletes believe that continuous training brings faster results, however, this increases the risk of muscle strain and overwork.
- A sudden increase in load can result in injuries due to incorrect technique.
Yannis Papakostas, Msc Prevention & Rehabilitation In Soccer
