What should be the focus when applying the principle of progressive overload?

The principle of progressive overload is fundamental in exercise programming and refers to the practice of gradually increasing the intensity, volume, or difficulty of the training regimen to encourage physiological adaptations and improvements in strength, endurance, and overall fitness.

Focusing on applying intensity and volume changes gradually ensures that the body has sufficient time to adapt to the increased demands placed on it. This approach helps to prevent injury, maintain long-term motivation, and ensure consistent progress. For instance, if one were to increase the weight lifted, it should be done in small increments to allow muscles, joints, and connective tissue to adapt safely to the new load. Similarly, increasing the number of repetitions or sets should be done progressively to enhance endurance and strength without overwhelming the body.

Tracking weight changes exclusively lacks the holistic view required for effective training, as it does not account for other important aspects like volume and exercise variation. Avoiding all forms of exercise contradicts the principle of overload, which relies on consistent physical activity for improvement. Reducing rest periods may be a component of training but does not fully encapsulate the broad and systematic approach of gradually changing intensity and volume as a means to apply progressive overload. Thus, the most comprehensive focus for applying the principle effectively involves making gradual adjustments to both intensity