Progressive Resistance Exercise: for Strength Training

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Written By DerrickCalvert

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Progressive resistance is a strength training technique in which the overload is continually increased to allow for adaptation. progressive resistance exercise is crucial for building muscle, losing fat, and becoming stronger.

What is Progressive Resistance Exercise?

Your body adapts to exercise. To continue seeing muscle growth and improving your fitness, you need to keep it challenged. While you might be able to keep the muscle and strength that you have built up, you could see no improvement if you do the same thing every day. You are at risk of a weight loss plateau, which is a frustrating period when your weight loss slows down.

Methods for Progressive Resistance Exercise

You have many options to attain progressive resistance

Lift more weight. You should do the same amount of sets and reps each week but increase your weight. The weight you lift should not exceed 2 percent to 10% of your RM load. Your RM load is the maximum weight you can lift at one time. If you are able to lift 50 pounds once, then you should increase your weight with each rep by 2-5 pounds per week. It is important not to increase the load too much.

You can increase supa peach the reps by using the same weight each week, but increasing the reps every week.

Reduce the reps. Advanced to intermediate trainers can lift heavier weights and do fewer reps. This is called heavy loading. You can increase the time between sets for heavy loading by increasing it to three to five seconds.

You can increase the number of sets. For people who are looking to lose weight, a typical weight training program will include between two and four sets of each progressive resistance exercise. For beginners, one set might be sufficient to build strength and endurance. However, as you gain strength, you will want to increase the number of sets. Each set should last between 20 to 60 seconds depending on how heavy your weight is.

Reduce the time between sets. Straight sets (e.g. If you do three sets of squats and three sets or pushups, the rest between sets will typically be approximately 10 to 60 seconds. You can increase your intensity and challenge your body by reducing the time between sets. You can increase the rest time or lose weight if your form is starting to suffer.