These different factors together make up what is known as the FITT principle:įrequency. You can increase one, two, or more in a way that makes sense for your client’s goals. Essentially these strategies all involve increasing some factor of a workout. There are several ways you can make sure your client is overloading and not hitting a plateau. Some signs of overtraining you should watch out for include: It can take weeks to months to recover from this state of decreased performance. Overtraining is a more sustained period of excessive training stress. Overreaching is a short-term problem, a decrease in physical performance that takes days to overcome. On the other hand, if you use the overload principle in the wrong way, say by increasing intensity too quickly, you get into a state of overreaching or overtraining. But over time, the level of stress needed in order to make new adaptations rises so high the five-pound weights just don’t cut it. Initially for your newbie client, that five-pound weight provides a good amount of stress. This happens because our bodies are very good at adapting to stress. After that you are not overloading the muscles and hit a plateau with no further improvements or adaptations. If you continue to do the same workout or train at the same intensity and frequency, you will make gains only to a certain point. The obvious issue with ignoring the overload principle is the failure to make gains. Hitting a Plateau while Ignoring the Overload Principle However, there are some important issues associated with this principle, both what can happen if you don’t do it at all and if you don’t do it right. Overloading is necessary to make gains in fitness and athletic performance. If they continue lifting the same weights for the same number of sets and reps, week after week, the body will have adjusted to the stress, there will be no more adaptations and they will plateau. But, as they get fitter, you will need to increase the intensity of their training to continue to see those gains. In other words, when a client first starts working out, from having been previously mostly sedentary, they will see some quick gains.
The adaptations are improvements in endurance, strength, or muscle size. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The overload principle is one of the seven big laws of fitness and training. Lift heavier weights, run longer, workout more days a week, and so on in order to provide enough stress that the body will adapt and get stronger, faster, and more powerful.Īs a trainer you surely know what the overload principle is, but do you really understand it? Enough to plan the best program for each client? We’ll run through the basics of overload and provide some important tips for progressively and safely overloading your clients until they hit their goals. To make fitness gains you have to overload the body progressively. The overload principle is a deceptively simple concept.
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