
Progressive Resistance Training
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Progressive resistance training is one of the most effective approaches to improving muscle strength, increasing lean mass and achieving physical performance goals. This method is based on gradually increasing the load or difficulty of exercises, constantly challenging the muscles and promoting physiological adaptations.

What is progressive resistance training?
The concept of progressive resistance refers to the principle of progressive overload, where the body is subjected to increasing stimuli over time. These stimuli can be applied in different ways: increasing weight, increasing the number of repetitions, reducing rest time or introducing more challenging exercises.
Benefits of progressive resistance training
- Increased strength: Promotes the development of stronger, more resilient muscles.
- Muscle growth (hypertrophy): Progressive overload is essential to stimulate protein synthesis and increase the size of muscle fibers.
- Improved bone density: Regular bone stimulation helps prevent conditions such as osteoporosis.
- Injury prevention: Strengthens ligaments, tendons and muscles, reducing the risk of injury.
- Greater muscular resistance: Allows you to perform physical activities for longer periods without fatigue.

How to apply progressive resistance training?
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Set a starting point:
- Assess your current level of strength and endurance. Start with loads or exercises that allow you to perform 8-12 repetitions with good technique.
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Progressively increase the load:
- Add weight gradually, between 2% and 10% of your current weight. For example, if you are lifting 50 kg, try adding 1 to 5 kg.
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Vary the stimuli:
- Changes progression methods such as:
- Increase repetitions (e.g.: go from 10 to 12 repetitions).
- Reduce the rest time (e.g. from 60 to 45 seconds).
- Introduce more advanced exercises.
- Changes progression methods such as:
-
Maintain correct technique:
- Always focus on perfect execution, even with higher loads.
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Monitor progress:
- Record the weights, repetitions and sets performed to monitor your progress.

Examples of progressive resistance training
Example 1: Barbell Squat
- Week 1: 3 sets of 10 reps with 40 kg.
- Week 2: 3 sets of 12 reps with 40 kg.
- Week 3: 3 sets of 10 reps with 45 kg.
Example 2: Push-ups
- Week 1: 3 sets of 8 reps.
- Week 2: 3 sets of 10 reps.
- Week 3: Add a weighted vest or elevate your feet to increase difficulty.
Tips for effective training
- Listen to your body: Don't increase the load excessively, respect your limits.
- Prioritize recovery: Rest is crucial for muscle regeneration.
- Include variation: Change exercises regularly to avoid plateaus and stay motivated.
- Make consistent progressions: Small, regular advances are more effective and safer than sudden increases in load.
Progressive resistance training is a fundamental approach for anyone looking to improve their strength, endurance and body composition. Adopt this method in a structured and consistent way, and you will see visible and lasting results.
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Examples of plans Training 365 :
Training Type
Strength Training
- Free weight training (dumbbells, barbells, kettlebells)
- Weight training machines
- Functional training
- Progressive resistance training
- Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
- Isometric strength training
- Strongman (training with equipment such as tires and logs)
Cardiovascular Training
- Running or jogging
- Cycling (indoor and outdoor)
- Cardio machine training (treadmill, elliptical, rowing, exercise bike)
- Swimming
- High Intensity Training (HIIT)
- LISS Training (Low-Intensity Steady State)
- Rope jumping
Flexibility and Mobility Training
- Dynamic and static stretching
- Yoga
- Pilates
- Joint mobility training
- Myofascial release training (foam roller)
Functional and Free Body Training
- Calisthenics (body weight exercises such as push-ups and pull-ups)
- TRX (suspension) training
- Animal flow
- Parkour
- Artistic gymnastics
Specific Sports Training
- Football, basketball, volleyball training, etc.
- Athletics training (running, jumping, throwing)
- Water sports training (surfing, rowing, water polo)
- Combat training (boxing, kickboxing, MMA, jiu-jitsu)
- Winter sports training (skiing, snowboarding)
Resistance Training
- Endurance training (long distance)
- CrossFit (mix of strength, endurance and cardio)
- Circuit training
- Metabolic training
- Plyometric training (explosiveness, such as jumping and throwing)
Mental and Recovery Training
- Active meditation
- Tai Chi
- Sports massage and active recovery
- Breathing training
Outdoor Training
- Hiking and trekking
- Trail running
- Climbing
- Outdoor Bootcamp
- Sprint training on hills or stairs
Goal-Specific Workouts
- Weight loss training (focus on HIIT and LISS)
- Hypertrophy training (muscle growth)
- Rehabilitation training (post-injury, physiotherapy)
- Pre/postpartum training
- Anti-aging training
Technological Training
- Virtual Reality (VR) Training
- Vibrating platforms
- Wearable-assisted training (smart watches, heart rate bands)
- Training on apps or online platforms