Progressive overload is indeed trickier with bodyweight exercises, but it's definitely possible. Here are several strategies to progressively overload your bodyweight workouts:
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Increase Repetitions:Â The most straightforward method. Gradually increase the number of reps you perform for each exercise.
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Decrease Rest Time:Â Shorten the rest periods between sets or exercises. This increases workout density and overall difficulty.
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Increase Time Under Tension:Â Slow down your movements, especially during the eccentric (lowering) phase. This increases muscle engagement and difficulty.
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Add Isometric Holds:Â Incorporate pauses at the most challenging part of the movement. For example, hold the bottom of a push-up for a few seconds.
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Alter Leverage: Change your body position to make exercises more challenging. Examples include elevating feet for push-ups or moving hands closer together.
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Increase Volume:Â Add more sets or increase the frequency of your workouts.
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Use Unilateral Variations:Â Switch to single-limb versions of exercises. One-arm push-ups are much harder than regular push-ups.
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Use Resistance Bands:Â While not strictly bodyweight, bands can add variable resistance to many bodyweight movements.
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