Progressive overload might sound like an 80’s heavy metal band, but what we are referring to here is gradually adding load to your workout. This will force your body to adapt and get stronger.
This doesn’t mean that you need to be slapping on more weight plates with each workout. How you do it is up to you, and as we’ve mentioned, consider working with a personal trainer or your coach.
A rule of thumb for progressive overload is to add about 3–5% of weight per week. Alternatively, overload can be accomplished by tweaking other parts of the 3 X 5 protocol—more reps, more sets, more days, etc.
Consistency first, and then progressive overload are the two ingredients that you need to get strong and stay strong.
