As we age, it's important to maintain an active lifestyle and take care of our bodies. One effective way to do this is through progressive overload, a training technique that involves gradually increasing the demands placed on our bodies during exercise. Not only does this improve our physical fitness, but it can also have a positive impact on our overall quality of life, confidence, and mindset.
Let's face it, we're not getting any younger. We can either choose to maintain that active lifestyle and enjoy the benefits of a healthy body, or we can sit around and wait in our coffins until someone finally closes the lid. We don't know about you, but we'd rather be out there enjoying life to the fullest. Or as we say Live Big!
And that means pushing ourselves out of our comfort zones. Sure, the couch and our favorite bar stool may be calling our names, but we know deep down that we're missing out on some pretty cool stuff because we lack the energy and motivation to try new things. By using progressive overload to challenge ourselves and achieve new milestones, we can break free from our comfort zones and experience all that life has to offer. This is one of the biggest benefits progressive overload offers; increased confidence. When we set and achieve fitness goals, we feel a sense of accomplishment that spills over into other areas of our lives. We start to believe in our abilities and take on challenges with confidence.
But let's not forget about the science behind progressive overload. Research has shown that progressive overload is one of the most effective ways to build muscle and increase strength. In fact, a study published in the Journal of Strength and Conditioning Research found that participants who used progressive overload training experienced greater increases in muscle size and strength compared to those who did not.
And it's not just about building muscle. Progressive overload can also improve bone density, which is especially important as we age. A study published in the Journal of the American Medical Association found that resistance training (which can involve progressive overload) can improve bone density in older adults, reducing the risk of fractures and other bone-related injuries.
But the benefits of progressive overload go beyond physical improvements. When we challenge ourselves with new exercises and gradually increase the difficulty, we can also improve our mindset. By pushing ourselves out of our comfort zones and achieving new milestones, we develop a growth mindset and a sense of accomplishment that can carry over into other areas of our lives.
And let's not forget the humor! We may not be as young as we once were, but that doesn't mean we have to settle for a life of couch-surfing and bar-stool-sitting. There are plenty of famous individuals who have aged well thanks to a commitment to fitness and progressive overload. Take Ernestine Shepherd, for example. She's the world's oldest female bodybuilder, and she didn't start seriously training until she was in her 50s. Then there's Fauja Singh, who completed a marathon at age 100. And let's not forget about Jennifer Lopez, who at 53 continues to push her body to new heights.
Using progressive overload is a powerful technique that can help you achieve your fitness goals while also improving your mental health and quality of life. So, don't be afraid to challenge yourself and push beyond your limits - you may be surprised at what you can achieve with a little bit of progressive overload in your routine. Just remember to start small, consult with a healthcare professional, and have a little fun along the way.
Don't know where to start in using this training technique; don't know what exercise are best for your goals.
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