Progressive Overload

Any exercise causes a growth response. To keep improving, two conditions must be met:

• Progressive Overload — The body adapts to repeated stress. To trigger further adaptation, you must increase the stimulus.
  • lifting: increase sets, reps, or weight
  • running: increase pace, distance, or time under tension
• Sufficient Recovery — Adaptation only happens when the body has resources to rebuild.
  • sleeping: growth happens during deep sleep
  • eating-anabolic: protein + calories enable growth
  • drinking: hydration aids recovery and performance

Muscle Adaptations (per muscle)

• Technique - more efficient and precise movement
• Strength - increased force output
• Speed - faster execution of the movement
• Power - strength x speed (explosiveness)
• Endurance - ability to repeat the movement
• Size - hypertrophy

Energy System Adaptations

• Anaerobic Endurance - short bursts (e.g. sprints, heavy lifts)
• Aerobic Endurance - sustained, moderate effort (e.g. steady running)
• Long-Duration Endurance - multi-hour efficiency (e.g. hiking)