How do I increase weight and endurance

Progressive Overload: This will make you stronger and build muscle

Progressive overload is the key to building muscle! You can find out here how you can effectively improve yourself during training and what you need to consider.

What is progressive overload?

Under Progressive Overload is a continuous improvement of your performance during training meant. Translated into German, the word overload means overload and refers to the increase in the load that you put on your body.

Your muscles can “remember” the previous load intensity. This means that over time the training stimulus should be increased so that the muscle has to adapt again and grow. In this way you increase your strength over time, effectively build muscles or improve your endurance.

Why is it important to improve while exercising?

Imagine going to the gym regularly and doing exactly the same thing over and over again. This means, for example, that you train the squat with the same weight and with the same number of repetitions. And never change the intensity.

Not only does it sound boring, it doesn't get you any closer to your goal! You wonder why you no changes see on yourself even though you regularly attend your workout and pay attention to your diet? Result: You are frustrated, unmotivated or give up completely!

But it doesn't have to come to that! The reason for your problem is very simple. You haven't improved over time in your training sessions. So your body has no reason to change or build more muscle mass. Unless you force it!

Building muscle is nothing else than Adaptation to the stimuli from our environment. If you If you set new training stimuli, you give your body a signal. You need more powerto cope with the burden next time. So new muscle mass is built up during the recovery phase. The process is known as the principle of supercompensation. After you have recovered, you are ready for a new challenge.

Important: Without progressive training, you won't build muscle or get stronger over time. Get out of your comfort zone!

When is the right time to improve with your training?

Are you over-motivated and want to increase your weights at all costs? Not a good idea! Before you step up, you have to be sure that you are ready. If you increase too quickly, it will have a negative effect on the way you perform the exercise. A clean execution must always stay in the foreground. Otherwise threatens risk of injury! Neither you nor your muscles benefit from it.

The idea behind Progressive Overload is to gradually increase your performance. If you get your exercises wrong and put stress on your joints instead of the target muscle, your muscles will not be able to get stronger.

do not forget: Listen to your body. Do not pay attention to what the others are doing or how much weight they are exercising. Focus on you! We are all individual and go our own way. Only when your technique is right and you notice during the last repetition that there is still room for improvement, you can improve. Your training should challenge you, but not overwhelm you.

Important: Your active musculoskeletal system or your muscles adapt faster of new burdens than yours passive musculoskeletal system. These include: bones, joints, and ligaments. For example, your muscles can have recovered quickly after the training stimulus, while the structures of the passive musculoskeletal system need weeks or months to regenerate.

This is because with muscles the Capillary density higher is. Capillaries are small blood vessels. A material exchange takes place through them. Nutrients are supplied, waste materials are removed. This means that where there are more capillaries, the metabolic activity is correspondingly higher. Episode: Muscles regenerate faster than joints or bones. Therefore, keep the healing process of the passive musculoskeletal system in mind when planning your training increase slowly.

Methods for progressive increase in training

To your Progress with progressive overload measurable to do, you should yourself focus on specific exercises and get stronger step by step. Instead of doing a completely new training program every day. Astructured training plan can help you measure a progressive increase in exercise. Keep this in mind as you use the following methods.

1. Increase weight

This method is very popular in weight training. Here, with a certain exercise, the weight is increased in order to challenge the muscle again. How fast and by how much you can increase your weights is individual, depends on the muscle group and depends on your level of performance. Better to increase in small steps, but regularly. Always make sure that the technology is clean.

2. Do more repetitions

This method is all about doing more repetitions than the last time with the same weight and a clean technique.

3. Shorter break

To set a new training stimulus, you can make your breaks between sets shorter. This means that your muscles have less time to recover and are challenged as a result.

4. Higher training frequency

For optimal muscle growth, 2 to 3 workouts per week are recommended for each muscle group. In this way, you can increase your exercise frequency for better results.

5. Greater amplitude of movement

A muscle is optimally trained in its full range of motion. Your genetic, anatomical nature can also determine how deep you can go, for example when doing a squat. The amplitude of movement is therefore designed individually. But if it is possible for you to increase it, you are setting a new training stimulus.

6. Better technology

Clean technique should always be your priority. During your exercises, make sure that you perform the movement correctly and in a controlled manner.

7. TUT (Time Under Tension)

Time Under Tension refers to the duration of the load. A new training stimulus is set when you do an exercise more slowly than usual. With a squat, for example, you could slowly go down three beats and then come back up as normal.

In addition, you can also work with different intensity techniques such as drop sets or partial repetitions to challenge yourself during your workout.

Our tip: In addition to training, your diet naturally also plays a major role. Make sure you get enough protein and meet your daily needs. If you're having a hard time getting enough protein from food, try our Protein Bars. Delicious and convenient for on the go!

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Which Comes First - More Weight Or More Reps?

As you can see, you are spoiled for choice and there are many methods for progressively increasing stress levels. But which one should you choose best? It all depends on yours personal preference, your starting position and your Training goal at.

For Beginners consider scope over intensity. If you are new to training, it is better to increase the number of repetitions or increase the training frequency before reaching for higher weights. At Advanced it is usually not possible to increase the amount of training so that the Training intensity should increase.

If your Aim to build muscle is, it is recommended in the hypertrophy area in the Repetitions 8 to 12 to stay. If you can easily and above all cleanly manage 12 repetitions, it's time more weight to take. It would also be recommended for progressive strength training to increase the volume and doing more sets per week for that particular muscle group.

Do you want yours Improve endurance or strength endurance? Then can shorter pauses between sets or a higher number of repetitions to be of benefit to you. Ultimately, you can decide which method suits you best, as long as you have seen an increase in performance.

Overload principle for beginners vs. advanced users

Just as Beginner can you regularly and pretty increase rapidly during training. Your The body does not yet know the load and responds well to the stimuli. Your muscles also learn to work together better thanks to new movement sequences.

Just don't think you're the next Superman or the next Wonder Woman. Rather enjoy it while you can and let your success motivate you! Your progress will slow down over time. Soon you too will be fighting for every personal record, just like the rest of us mortals.

As an advanced do you have here not an easy game. Your body has already adapted to the load and you find it harder and harder to increase your weights even further or to do one more repetition. Your training plan must therefore be well thought out in order to be able to continue challenging your body.

Here's how you can do it Principle of periodization and cyclization apply by stressing yourself sometimes more and sometimes less in your training or a try new exercise. Note the 7 training principles and make your workout even more efficient.

Do not forget: The increase in performance is not linear, but wavelike. Sometimes you can see great progress in a very short time and sometimes nothing happens over a long period of time. There can be many reasons for this. Yours Sleep quality, everyday stress, recovery phases and nutrition have a big impact on your performance improvement.

In addition, it matters whether you are currently in a Calorie deficit are located. If you're about to lose weight and don't have a high percentage of body fat, this will work negative on your strength out. During this time, try to hold your weights instead of breaking new records. Bodyweight exercises such as push ups or chin ups may now be easier for you because your body weighs less.

Tip: As Advanced one tends to neglect its shape over time. Dare to do your exercises with less weight every now and then to your technique and the Mind muscle connection to check. This will help you improve the quality of your training in the long term and effectively build muscles.


  • Progressive overload stands for a continuous increase in your performance during training
  • Beginners can improve more easily than advanced learners
  • Progressive overload serves as a means of building muscle, can make you stronger and improve your endurance
  • Factors such as the quality of sleep, everyday stress, recovery phases and diet have a major influence on the increase in performance
  • When the load increases: technique over weight
  • A structured training plan makes your progression measurable
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  • Hans Albert Richard, Gunter Kullmer (2013): Relationship between the structure and function of the musculoskeletal system.