Boost Strength with Non-Routine Weightlifting Techniques

Understanding the Power of Progressive Overload in Strength Training

When it comes to discussing strength training, Bryan Mann often shares the story of Milo of Croton, a Greek wrestler from 2,500 years ago. Legend tells of Milo beginning his annual training by buying a newborn calf. Day by day, he would lift the calf onto his shoulders, carrying it up stadium steps. As the calf grew, so too did Milo’s strength, until he was capable of carrying a full-grown ox.

While carrying livestock around your neighborhood may not be feasible, the core principle of building strength remains the same, according to Dr. Mann, a clinical associate professor of kinesiology at Texas A&M University. This principle is the concept of progressive overload, a fundamental in each strength training regimen, where you slowly increase either the weight or repetitions, or the overall difficulty or intensity.

Health Benefits of Strength Training

Strength training, particularly as you grow older, can elevate cardiovascular health and blood pressure, enhance bone density, and decrease the risk of lower back pain. However, these benefits are only achievable through the application of progressive overload.

Applying Progressive Overload for All Ages

“Whether you’re a 10-year-old on a soccer team, a 30-year-old pursuing general fitness, or a 70-year-old trying to lessen the risk of falling, some kind of overload is necessary,” explains Avery Faigenbaum, a professor of health and exercise science at the College of New Jersey. Overload doesn’t strictly imply lifting 200 pounds. It could simply mean performing a more challenging exercise, such as lunges in place of squats, or performing the same exercise at a faster pace.

Overcoming Strength Training Plateaus

Lifting the same dumbbells in your garage consistently for weeks can lead to a workout plateau, stopping further muscle growth. Muscles improve when they’re challenged, which results in microscopic tears. The body responds by repairing these tears with stronger muscle fibers.

Strength Training with Minimal Equipment

Elizabeth Wipff, a strength training coach specializing in women over 50, points out that with a dash of creativity, strength gains can be achieved using just a pair of dumbbells, or even without any weights at all.

Increasing Workout Difficulty

“You can progress from chair squats to squats while holding onto a heavy object,” suggests Ms. Wipff. Or, begin by doing push-ups against a wall or a counter and slowly make the movement harder by placing your hands lower. Studies suggest that strength can be built with exercise bands, although Ms. Wipff doesn’t recommend them due to the difficulty in precisely increasing the weight, and the elastic wearing out over time.