What Most Women Get Wrong About Progressive Overload

 

Hey beautiful human, welcome back! 

Have you ever looked at your workout and thought… “Wait… if I’m not lifting more weight this week, am I even making progress?”

You’re not alone. In fact, today’s episode was sparked by a super thoughtful question inside the private Movement With Julie Facebook group. And it’s such an important one.

So let’s clear up the confusion around progressive overload, what it really means, why it’s essential for results, and how it actually shows up in your training (even when your workouts change weekly!).

Inside this episode, I’m walking you through:

  • The real definition of progressive overload (it’s more than just lifting heavier)

  • Why your body needs new challenges to keep seeing change

  • How Movement With Julie is built to create overload through smart variation

  • 6 ways you might already be progressing, without even realizing it

  • The signs your body gives you when you’re hitting that next level

If you’ve ever wondered whether your workouts are “enough,” this episode will give you so much clarity and confidence to keep showing up and trust the process.

And if this resonated with you, I think you’ll really love episode 303: 15 Basic Resistance Training Principles You Need to Know – Part 1.

If you want more from me, be sure to check out… 

Website: www.juliealedbetter.com

Transcript

00:00 -

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embrace your Podcast.

00:32

Today's episode was inspired by a really great question that came up inside my Movement with Julie Facebook group. This is the space that you get access to when you join my Dumbo Only Weekly Workout app. But here is what one of our amazing subscribers said. She said question for the group have you ever achieved progressive overload using this program? I've been finding it difficult to increase my weights over time when the exercises are often different from each week. Thanks. I love this question because it gets to really the heart of something that so many women wonder about, and it's if the workouts are always changing, how do I actually get stronger and how do I know if I'm making progress? So in today's episode, we're going to be breaking it all down what progressive overload really is and also what it's not, why it's essential for building strength and seeing results. How the Movement with Julie weekly workout program is intentionally designed to create progressive overload, even when the exercises vary from week to week. And, last but not least, how you can actually feel when you're hitting overload in your workouts, even if you're not lifting heavier every time. So if you've ever been confused or second guessed whether you're doing enough, this episode is going to hopefully give you the clarity and confidence that you need.

01:43

But first I want to share this review. It comes from Ann K620. She gave a five-star review and said soul sister Julie, I love you so much. I am so blessed to have found your podcast and it's been wonderful listening to someone whose journey in faith and health has been similar to my own. I love your practical tips, your honest vulnerability and your past eating disorder struggles that you are unafraid to share your faith and also your love of Jesus. Thank you for being you and who he called you to be. Thank you so much. I am so grateful that this podcast is helping you and also thank you for your words, like they genuinely mean the world to me. I would love to hear how this podcast is helping you. Maybe it's a specific episode or just the podcast in general, so you can scooch over to Apple Podcasts and go to Embrace your Rail First. Make sure you subscribe so that you never miss an episode. We have new episodes that come out on Monday and Thursdays and, last but not least, you can scroll all the way down and leave that writing interview.

02:37

All right, let's dive in. So what is progressive overload and why do we need it to see results? So let's kind of break this down together before I answer the question. So progressive overload is a scientific principle that basically just means if you want your body to change, you have to keep challenging it, and this could mean lifting heavier, doing more reps, increasing your total volume or your workout, or even just reducing the rest between sets. But the key here is that you're asking your body to do a little bit more than it's used to, and that's what's forcing it to adapt.

03:09

Now here's where the science comes in. So every time you train, you're putting stress on your muscles, your nervous system and your energy systems, and this creates these tiny amounts of damage. Don't worry, it's a good thing. But your body is responding by repairing and rebuilding those muscles just a bit stronger than before, and this is called adaptation. But here's the thing If you're doing the exact same thing week after week, same weight, same rep, same intensity your body has no reason to keep changing. It's like, oh cool, we've got this down, no need to grow anymore, and that's when you've hit a plateau.

03:42

But progressive overload gives your body a reason to keep showing up for you. It keeps the adaptation process going. It triggers things like increased muscle protein synthesis, this better neuromuscular coordination aka you feel stronger and more in control stronger bones and connective tissue, more mitochondria, which helps your body produce energy. So, in other words, it's not just about pushing harder for the sake of it, but it's about working smarter with how your body is designed to grow. So if you want to keep building muscle, getting stronger and seeing real results, you need some form of progressive overload in your training. But here's the key misunderstanding Progressive overload doesn't always mean I lifted five more pounds than last week on this exact same move.

04:27

Yes, adding weight is one form of progressive overload, but it's definitely not the only one and, to be honest, it's not always the most effective one either, especially for women who are training consistently, balancing life and don't want to risk injury by pushing heavier for the sake of it. In reality, there are many ways to progressively challenge your muscles over time and inside the Movement. With Julie program, we use all of them. Why? Because your body doesn't just respond to the weight, it actually responds to the stimulus, and the stimulus can come from different angles tempos, rest periods, exercise order, volume, range of motion and, last but not least, yes, load. But think of progressive overload like a toolbox, like adding weight is just one tool. So if you have only ever relied on that one tool, you're going to plateau, you're going to get bored and, worse, you're likely going to get hurt. But we want a smart, sustainable approach that keeps your body adapting and your mind engaged. So let's kind of talk about all the tools that we're using in this program to help you overload your muscles without having to max out every lift week after week.

05:33

So, like most of you know who are inside the app, the exercises change from week to week, but here's one thing that you need to know is that they're not random. Let me repeat that again Although the workouts change week to week, the workouts are far from random. Every workout is actually intentionally designed, so I program variations of the same foundational movement patterns push, pull, hinge, squat, lunge, core because these are the core movements that help you build total body strength, improve functionality and create real definition. So even if one week you're doing a goblet squat and the next week it's a sumo squat, yes, you're targeting similar muscles, but with a new challenge. Maybe your stance is wider, your tempo is slower, you're holding the weight differently. All of that matters.

06:22

Physiologically, this variation keeps your muscles on their toes, literally and figuratively. So when you switch up the angles, the range of motion equipment, you are creating a new stimulus that forces your muscles to adapt, and that's exactly what we want. It also helps to prevent overuse injury. So by rotating through similar patterns in different ways, you are giving your body the challenge that it needs without wearing it down. Psychologically, it keeps things fresh.

06:50

So let's be real doing the same four exercises over and over and over again for months on end is not just boring. In my opinion, it is demotivating, and you start to just go through the motions and you're not going to see results. When that happens when you're bored, you're less likely to push yourself. You might cut reps short or just skip the workouts altogether, and that's not what we want. That is not what works. That's why this structure works so well, because it keeps women engaged. You look forward to seeing what's on the schedule. You stay present, you stay curious and, as a result, you show up, which is the most important piece of all.

07:30

This approach helps you to stay consistent, and consistency is the secret sauce. It's not about perfection. It's not about constantly chasing those new PRs. It's about showing up week after week, putting in the work and letting those small challenges compound into big results over time. So, yes, the workouts change weekly, but there's a really good reason for that, like we just talked about. But I also want you to know this you are progressing. You are hitting progressive overload. It doesn't always show up in the black and white version of I lifted heavier on the same exact move last week. Progressive overload isn't a one size fits all and it definitely isn't just about tracking how much you lifted on your dumbbell chest press week after week after week, especially in this program, where I program intelligently to create challenge in multiple ways, not just a certain load on one certain exercise. So what does progressive overload look like, aside from the very standard approach? So here's some of the ways that you are applying progressive overload inside the Movement With Julie program, even if you don't realize it.

08:36

Number one you're increasing total workout volume. So when we talk about volume, we're talking about the total amount of work that your muscles are doing in a workout. So sets times, reps, time, weight. So even if you don't change the movement itself, you can still progressively overload your muscles by increasing the total volume over time. So let's say you did three sets of 10 goblet squats with 25 pounds. This week you might do the same weight but push it to 11 or 12 reps, or you potentially grab a 30 pound dumbbell or still hit 10 reps. Either way, you've just increased your volume and that's a win. And the best part is you can track all of this right inside the app. So I built in this feature so that you can actually see your progress week to week, even when the exercises change, because progress is always about hitting those big PRs. Sometimes it's simply about being able to do more work than you could last month, and that's how you build more strength. That's how you create lasting change. So don't underestimate those small increases. They do matter a lot.

09:34

Number two decreasing your rest time. So progressive overload isn't always about lifting more. It can also come from intentionally shortening your rest time between sets. So when you reduce the amount of recovery that your muscles get between exercises, you increase the intensity of your workout. This forces your muscles to work harder under fatigue, which creates a new kind of stimulus, one that encourages adaptation and growth, especially in your muscular endurance and metabolic capacity. I specifically program different rest lengths throughout the workouts to help you apply this method of progressive overload. So some workouts will have longer rest built in to focus on strength. Other will intentionally include shorter rest periods to keep your heart rate up and challenge your body in a different way. So if you notice a workout with a shorter rest window, don't be tempted to add more time. Just feel ready, stick to the programmed rest, unless you feel so fatigued that you are going to risk injury. Okay, that's important, but that slight discomfort, that's where the magic happens. It's a different kind of overload, but it's just as effective.

10:39

Number three using supersets. Yes, those back-to-back sets that I programmed, that's not just for fun. Supersets create the muscular and metabolic stress in a short amount of time, which is another powerful form of progressive overload. Also, tri-set, which is three exercises back-to-back, or even a circuit, which is four or more exercises back-to-back. Number four working closer to failure. So if you're pushing through your sets and hitting to the point where your last few reps are shaky, tough and barely doable with good form, that's progressive overload, that's your muscles hitting their limit and being forced to adapt. Number five changing the tempo. So slowing down the eccentric, which is the lowering phase of the movement, adding a pause at the bottom or controlling your movement more intentionally makes the same exercise way harder. And yes, I program that on purpose to challenge your muscles in new ways.

11:26

Number six adding variation. So yes, adding variations to your exercises, like doing a new variation of a lunge or deadlift, is a hundred percent a form of progressive overload. Progressive overload is simply about increasing the challenge on your muscles in some way over time and introducing a new variation of an exercise, like a reverse grip row, or whether that is bent over or that's arm supported, or alternating bicep curls instead of the standard curls, or the static hold bicep curls, or a curtsy squat or a curtsy lunge instead of a reverse lunge. All of those things. Why? Because different variations can increase the range of motion, which adds more muscle activation. This also shifts the load to a different part of the muscle and it requires more balance, control and core engagement. And it also introduces instability and unilateral work, which challenges your nervous system in new ways. All of these changes force your body to adapt, and that is progressive overload.

12:32

Now here's the most important part Random variations each week without intention can backfire because your body doesn't get a chance to master a movement pattern and actually apply overload. But this is why, in the Movement With Julie app, even though workouts feel fresh each week, I'm intentional with how I vary exercises. So I use variations of foundational movements like squats, hinges, chest press rows, bicep curls all of those things to hit your muscles from different angles while still building the same pattern. So it keeps your training effective and exciting, both physiologically and mentally. So, yes, variation is a powerful tool for overload, as long as it's progressive, not just random.

13:15

So how do you know if you're actually hitting progressive overload in your workouts? This is a great question, because sometimes it's not as obvious as grabbing a heavier dumbbell. You don't always see the progress in numbers, but you can absolutely feel it in your body. So I want you to ask yourself the following questions. Number one am I getting to that last rep in the superset or that circuit or triset, feeling like I couldn't do another without breaking form, that's a clear sign that your muscles are being challenged. You're working near to failure, which is where that real change happens. If the last two to three reps feel shaky, slower or require all of your focus to complete with good form, that is overload. Number two asking yourself is this movement feeling harder, even with the same weight? So if you're using a slower tempo or you're taking a shorter rest, or you're doing a new variation or you're going deeper in the range of motion, your muscles are all working harder, even if the number on the dumbbell hasn't changed. That means that you're progressing.

14:10

Ask yourself, number three do I feel sore in a new way or more connected to the muscles that I'm targeting? To be clear that soreness isn't everything you can do a great workout and not feel sore. That's not a reflection of how hard you worked, but it can be a sign that you hit your muscles in a slightly different way. Feeling that mind muscle connection grow stronger can also be an indicator of progress, which means that you're recruiting the right muscles more effectively. Also asking yourself, number four are my muscles responding to the variation with noticeable fatigue, even if the movement is new. So a new variation doesn't mean that it's easier. In fact, your muscles oftentimes have to work harder to stabilize and adapt. So if you feel like a new exercise completely smoked your glutes or your shoulders more than expected, that is overload at work. Those are just a few signs that you can look out for when you're doing your workouts to know if you're adding progressive overload to your workouts, even if you're not picking up heavier weights All right. So I hope that answers your question.

15:06

You don't have to lift heavier on a specific exercise in order to utilize progressive overload and see better results. There are so many other ways to take advantage of progressive overload to build the body that you want, and they're all programmed inside my Moot with Julie workouts. I get it. We like things black and white, like just lift heavier and you'll see results, but the truth is that's boring for a lot of women. It's not sustainable and it doesn't work long-term If you're dreading your workouts or simply skipping them altogether.

15:34

This approach where the workouts evolve, the movement shift and your body is constantly challenged in a smart, intentional way, this is how you build the body that you want and feel strong and confident in it, and this is also why tens of thousands of women inside the Moot With Julie community have gotten stronger, they've gotten leaner, they've gotten more energized, all without obsessing over new maxes from week to week. Remember that change takes time. Results come from consistency. You don't have to see the overload on a spreadsheet to feel it in your body, and the best part is, you don't have to figure out any of this on your own. Inside the Moot with Julie community, I've already done the thinking, the planning and the programming for you.

16:13

Every workout is intentionally designed to help you achieve progressive overload in a smart, sustainable and doable way, whether that's through volume or tempo or rest or intensity or variation. You don't need to track a million spreadsheets or second guess if you're doing enough. You just need to show up, follow the plan and trust that the structure is working, because it is. This is the exact method that I have helped tens of thousands of women get stronger, leaner, more confident and actually enjoy the process along the way. So if you're ready to stop guessing and start seeing results with a plan that is built for you, join us inside the Movement, julie community. Head over to sale. That's S-A-L-Emovementjuliecom to get started or you can simply click the link in the show notes. Also, if you are a subscriber in the app, you get access to that private Facebook group that I was talking about and where I pulled this question from. There are so many women in there that are showing up and posting for accountability, and it is an incredible group of women across the internet.

17:11

If you love this episode, I know you will also love episode 303, 15 basic resistance training principles that you need to know, part one. I will go ahead and link that in the show notes that you can easily go check that out. But that is all that I have for today's episode. I hope that you enjoyed it. I love you so dang much. I mean it. I'll talk to you in the next one.

17:34

All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.

 
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