top of page
  • White Facebook Icon
  • White Twitter Icon
  • White Instagram Icon

Applying Progressive Overload to Bodyweight Exercises

Ryan Engel

Progressive overload is indeed trickier with bodyweight exercises, but it's definitely possible. Here are several strategies to progressively overload your bodyweight workouts:

 

Increase Repetitions: The most straightforward method. Gradually increase the number of reps you perform for each exercise.

 

Decrease Rest Time: Shorten the rest periods between sets or exercises. This increases workout density and overall difficulty.

 

Increase Time Under Tension: Slow down your movements, especially during the eccentric (lowering) phase. This increases muscle engagement and difficulty.

 

Add Isometric Holds: Incorporate pauses at the most challenging part of the movement. For example, hold the bottom of a push-up for a few seconds.

 

Alter Leverage: Change your body position to make exercises more challenging. Examples include elevating feet for push-ups or moving hands closer together.

 

Increase Volume: Add more sets or increase the frequency of your workouts.

 

Use Unilateral Variations: Switch to single-limb versions of exercises. One-arm push-ups are much harder than regular push-ups.

 

Use Resistance Bands: While not strictly bodyweight, bands can add variable resistance to many bodyweight movements.

 

 

1 view0 comments

Comments


© 2023 by Fitness Coach. Proudly created with Wix.com

bottom of page