Progressive Overload: The Secret to Feeling Stronger Without Burning Out
The “secret sauce” for progress in fitness — done in a way that fits your real life.
When I first started working out, I was that girl who grabbed the 5-pound weights in class and clung to them like they were life preservers. I remember looking around at people lifting heavier and thinking, Yeah, that’s not me. My roommate, Corey, had the 10s and I thought she was nuts!
But week after week, something started to change. Not overnight = just little by little. One day, I realized the 5’s felt… well, kinda easy. So I moved up to the 8’s. A few months later, I was lifting 15’s in that same class. …then Corey looked at ME like I was crazy!
That wasn’t just a physical change, it was emotional. I remember racking those heavier weights and thinking, Whoa… I didn’t know I could do this. It made me realize how powerful I was… and could be.
Here’s the thing: I had no idea at the time, but what I was experiencing was progressive overload.
What It Really Means (And Why It’s Not Just for Weight Lifters)
Progressive overload sounds technical, but it’s really just a fancy way of saying: Give your body a little more challenge over time so it can adapt and grow stronger.
And it’s not just for people pumping iron in a gym. Whether you’re in a yoga studio, crushing a group fitness class, hiking on weekends, or following along with BGTV workouts, progressive overload is what keeps you from hitting a plateau. That’s why I recommend recording your weight as a note on the app!
It can look like:
Weight: Going from 5 lbs to 8 lbs to 10 lbs over time.
Reps/Sets: Doing one more push-up than last week.
Tempo: Slowing a movement down to make your muscles work harder.
Range of Motion: Going deeper into a lunge or holding a plank a little longer.
Complexity: Adding a balance challenge or more dynamic movement.
Why It Works for Any Style of Movement
Yoga: Hold poses for a few extra breaths or deepen your stretch gradually.
Group Fitness: Pick a slightly heavier kettlebell or push harder in a cardio burst.
BGTV Whiteboard Workouts: Track your reps so you can try to beat your last round.
Walking or Running: Add an incline or extend your distance just a bit.
You don’t have to make every workout harder…you just need to notice when something feels too easy and nudge it forward.
The Biggest Mistake to Avoid
A lot of people think “more is better” and go from 0 to 100… which usually leads to burnout or injury.The smarter approach:
Increase just one thing at a time (weight OR reps OR tempo).
Keep changes small—about 5–10% more effort.
Listen to your body and give it time to adapt.
Your Challenge for This Week
Pick one move you already do often.
Choose one way to make it slightly more challenging.
Track it—write it down, log it in BGTV, or just note it in your phone.
How This Shows Up in BGTV
If you follow BGTV’s Instagram page, you know I’m a big fan of tempo training—slowing down certain parts of a movement or adding a pause. That’s progressive overload in action. You don’t need heavier weights to feel your muscles working in a whole new way.
Progressive overload is less about pushing harder and more about showing up consistently and giving your body a reason to adapt.
The small jumps I made from 5 lbs to 15 lbs didn’t just change my strength—they changed my belief in what I was capable of. That’s the real magic.
And if you keep stacking those small wins, you’ll surprise yourself too.