Welcome to the newest Discover Strength Podcast Mini-Series where we will focus on 12 things we think are essential to getting better results from your workouts in less time. Join us as we go deeper on each topic in a format that's perfect for sharing and broadening your own knowledge. Thanks for joining us, and please enjoy this week’s episode on progressive overload.

When strength training, we should always be aiming for one of two things in each session: more weight than last time, or more reps than last time.

If you did nine reps on leg press last session at 144 pounds, aim to stay at 144 pounds, but go for 10, 11, even 12 reps.

Conversely, if you were at 144 pounds on leg press last time and pounded out 13 reps, adjust the weight slightly higher (say, 148 pounds) and aim for 8-12 reps.

This is called progressive overload. It’s the idea that we constantly want to be improving, striving for more– progression. We always want to be giving our muscles a stimulus for adaptation. If we always use the same weight and do the same number of reps, our body doesn’t have a reason to change.

This is the last episode in our Mini-Series of 12 things we think are essential to getting better results from your workouts in less time. Take a listen to this week’s podcast on progressive overload, and then share it (or any other episode from this mini-series) with a friend or colleague who could benefit from the information.

If you want to get the most out of your strength training workouts, train slowly and safely to momentary muscle failure.

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