Progressive Overload & What This Means For Women Over Age 40

Progressive overload essentially means  gradually increasing the demands placed on the body during exercise. This helps your body to make adaptations and improvement- which is important for women over age 40. 

For women over 40 lifting weights lifting weights in a progressive manner will help prevent plateaus and help promote improved strength & increased muscle mass. 

By progressively increasing the weight, reps, or intensity of their workouts, women over 40 can continue to build strength, improve bone density, and support overall health and vitality.

Progressive overload is essential for muscle growth and definition because it continuously challenges the muscles to adapt to increasing demands. 

When you consistently lift heavier weights, perform more repetitions, or increase workout intensity over time, it stimulates muscle fibers to grow stronger and get bigger.

This process results in increased muscle mass and enhanced muscle definition, giving a more toned and sculpted appearance. 

The best ways to implement progressive tension overload are:

• Increase how much weight you lift.
• Increase your rep range in each set.
• Increase the number of sets you do per week

Beginners- Focus on form FIRST. Do not progress with weights unless you are comfortable with form & technique first. 

Keep in mind the following when progressing:  

Gradual progression! 

Listen to your body

Consistency is key

Recovery matters

Track your progress

Individualization - personal preferances, goals, your fitness level

For more info or to join us in a strength based fitness program for women over age 40, visit inspirehw.com; 

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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