Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)

Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others? Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program. I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase. If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free . __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:20] What is progressive overload? [4:01] Stress recovery adaptation [10:06] The four things that occur during adaptation [14:23] The relationship between strength and hypertrophy [18:14] Progressive overload for beginners [23:30] Programming for progressive overload [29:00] Progressing by weight [30:42] Progressing by reps [35:16] Progressing by sets [38:48] Progressing by intensity [46:16] Mind-muscle connection [48:43] Post-activation potentiation [49:30] Accommodating resistance [51:31] Combining the progression variables [53:29] Training during a fat loss phase [59:15] Outro Episode resources: Free Progressive Overload Guide – https://witsandweights.com/free/progressive-overload-guide Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram