The Power of Progression

In the world of fitness, progression is the key to success.

Progression means making something harder, and it is essential to make progress in your training. Whether you’re looking to get stronger, faster, or more fit, progression is the defining hallmark of training.


There are three ways to progress in your training: volume, intensity, and frequency. You can progress your volume by increasing the number of reps, rounds, miles, or minutes you train. Intensity refers to loading in the weight room or pace when it comes to metabolic conditioning. You can also progress your frequency, which is how often you do something. Essentially, you are making something more challenging by adding more stress to your body.


The limits to people applying progression can vary, but there are two significant ones. The first is that it’s just not fun. Many people find it challenging to repeat the same effort, which can make it feel repetitive and not enjoyable. However, if you enjoy putting in work for an extended duration and then seeing the results, it can be incredibly rewarding.


The second limit is that people don’t understand how to apply progression correctly. Progression is one of the most foundational principles in program design, and if done incorrectly, it can lead to injury. Making too aggressive of a progression too quickly can cause injury because your body needs to adapt to the changes.


To apply progression correctly, start by making small, incremental changes. For example, if you are bench pressing, you can increase the weight, add a rep or two, or increase the number of sets. However, be sure not to progress too fast as it can lead to injury. Instead, aim for a 10% increase in volume, intensity, or frequency at a time.


In conclusion, progression is critical to achieving success in your fitness journey. By gradually making your training more challenging, you can push your body to new limits and achieve your goals. Just remember to start small and progress slowly to avoid injury and make progress sustainable.

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