8.2 The Fundamental Principle of Gradual Progressive Overload (GPO)
Our body is constantly adapting to various stressors and environmental factors. Once it has adapted to a specific stressor, it requires a new or altered stimulus to continue improving its ability to withstand stress. A relatable example of progressive overload can be found in our daily lives; most of us have experienced it firsthand.
Our body constantly adapts to stressors and requires new or altered stimuli to keep improving its ability to withstand them.
Consider starting a new job: initially, the workload may seem overwhelming, and we might struggle to meet the demands, placing significant stress on various systems within our body. However, over time, we become more efficient at completing tasks and develop improved methods of execution. This process is known as adaptation.
As we adapt, we often no longer perceive the original task as stressful, leading us to take on additional responsibilities to progress further.
In training, a similar process occurs. When we begin a new training program or enter a new training phase, our body initially experiences discomfort, as it is unaccustomed to the specific type or amount of stress. As we persist with the program, our body undergoes various adaptations in response to the applied stress. For example, structural changes may occur with strength training, while endurance training will improve substrate utilization efficiency.
Over time, the same exercise at the same load no longer feels as challenging or difficult to complete as it did initially.
GPO refers to the systematic increase in the intensity, duration, or frequency of an exercise over time to challenge the body and promote physiological adaptations continually.
Considering the body’s remarkable ability to adapt, it is crucial to increase the applied stress to maintain positive adaptations continually. By systematically and progressively increasing the stress, we can continue to stimulate performance and overall fitness improvements, ensuring that our training remains effective and beneficial.
To fully grasp the fundamental principle of progressive overload, it is essential to recognize that merely subjecting the body to a load will only lead to positive adaptations (beneficial changes) if the load is progressively increased. This is because this increased load places more stress on the body, stimulating adaptations and improving performance and overall fitness. Without this progressive increase in stress, the body will reach a plateau, and no further gains in any form will be observed.
Before moving forward, it is crucial to address a potential issue that arises from the body’s remarkable ability to adapt to the stress imposed during training: the limitation imposed by recovery.
As we apply the fundamental principle of Gradual Progressive Overload (GPO) to our training programs, we must also remember that it applies to both the active training component and the recovery process. Overloading the body without allowing for adequate recovery can lead to overtraining, injuries, and a decline in performance (diminishing results).
Hence, it is essential to strike a balance between progressively increasing the stress on the body and providing enough recovery time. We can ensure progress by carefully monitoring and adjusting training loads, intensity, and recovery periods while minimizing the risk of overtraining and injury.