Progressive Overload: What It Is and Why Your Body Needs It

Izzy Lukec
Aug 1
2 min read

Progressive overload strength training in Cobham with Izzy Lukec

Ever feel like you're doing all the right things at the gym but not seeing results anymore?You're training, you're sweating, you're doing the same workouts each week... but your progress has plateaued?

Let me introduce you to the secret sauce of strength training success:

Progressive overload.

I’m Izzy Lukec — personal trainer and strength-loving coach in Cobham — and I’m here to break it down in real talk, not gym jargon.

🤔 What Is Progressive Overload?

In simple terms:

To keep seeing results, your body needs a reason to adapt.

Progressive overload means gradually increasing the demand you put on your muscles, so they keep getting stronger, leaner, and more defined.

Otherwise? You stay stuck doing the same workouts, lifting the same weight, wondering why your body isn’t changing.

🔄 What Counts as “Overload”?

Don’t worry — it’s not just about throwing heavier weights around.There are lots of smart ways to apply progressive overload:

Add weight – Lift heavier (with good form!)
Add reps or sets – Do a little more of the same move
Slow it down – Time under tension = 🔥
Reduce rest time – Less chill, more challenge
Improve form – Moving better is progress
Switch variations – Progress from bodyweight to dumbbell, or goblet squat to barbell

Even one small change can push your body to adapt and grow.

💪 Why Should You Care?

Because if you’re looking to:

Build muscle
Burn fat
Improve tone
Feel stronger
See weekly wins that don’t involve the scale...

...then progressive overload is how you get there. It’s the difference between “just exercising” and actually training with purpose.

🚫 The Trap Most People Fall Into

People often think, “I just need to do more cardio” or “I’ll do this circuit again because I was sore last week.”

But soreness doesn’t equal progress. You could be stuck repeating workouts your body already mastered — like watching the same episode of a show and expecting a different ending.

If you want change? You’ve got to challenge your body slightly more each time.

✨ How I Do It With Clients

In my 1:1 coaching, whether in-person in Cobham or online, I design every training block with progressive overload built in.

That means:

Tracking strength gains
Adjusting weights and volume weekly
Tailoring rest and recovery
And most importantly… making sure you’re actually getting somewhere with all your effort.

Because I don’t do cookie-cutter programs — I do smart, personalised, progress-driven plans.

💬 Final Thoughts

If you feel stuck in your training, it’s not because you’re lazy or “not trying hard enough.”You might just need a better plan — one that grows with you.

Progressive overload isn’t scary or technical.It’s just smart, simple strategy that makes sure your body keeps showing up for you — stronger, leaner, and more confident than ever.