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","type":"text"}]},{"type":"paragraph","content":[{"text":"If you are a beginner an example could be to go for around 4-6 exercises, and if you are more experienced 6-8 exercises. 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Perform your target reps and if it felt to easy, go for a heavier weight, or instead if you struggle in the middle of the set, you’ve probably picked to heavy. The last 1-2 reps should feel challenging but doable – then you’re on the right track with the weight choice. ","type":"text"},{"text":" ","type":"text","marks":[{"type":"textStyle","attrs":{"color":""}}]}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Increase the weights slowly to continuously progress over time and grow stronger. 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It means ","type":"text"},{"text":"gradually increasing the stress placed on the body during exercise","type":"text","marks":[{"type":"bold"}]},{"text":" over time. This way your body and nervous system adapts, and you get stronger, build muscle growth and improve your endurance.","type":"text"}]},{"type":"paragraph","content":[{"text":"If you do the same workouts with the same weights and reps your progress will plateau, but if you regularly increase the intensity, reps, weights and challenge your muscles, you will see better results.","type":"text"}]},{"type":"paragraph","content":[{"text":"Don’t rush too fast and increase more than you’re ready for as this can risk injuries. Think of it as the long game: small, steady gains lead to big results over time.","type":"text"}]},{"type":"paragraph","content":[{"text":"Here are a few ways you can incorporate progressive overload into your workouts:","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"- Increase weights","type":"text"}]},{"type":"paragraph","content":[{"text":"- Increase reps","type":"text"}]},{"type":"paragraph","content":[{"text":"- Increase number of sets","type":"text"}]},{"type":"paragraph","content":[{"text":"- Increase the intensity by taking shorter rests between your reps","type":"text"}]},{"type":"paragraph","content":[{"text":"- Improve form by doing the exercise slower, to increase time under tension, making the movement harder.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"df21fade-2e82-40c8-9a05-fb20f5e1fb75","text":"What is progressive overload?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"tag":[],"_uid":"40037a40-e413-4e07-8d89-b2065760be6f","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"153bfd25-e1fc-47b6-a27a-c1d960482d13","size":"cover","image":{"id":71257574315337,"alt":"Dumbbells in different weights on the weight station at the gym","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/0cf80591f7/dumbbells.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Dumbbells in different weights on the weight station at the gym","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"0fbe2807-cf69-427b-9559-b9dae51baaac","columns":[{"_uid":"e5e14275-f03d-4321-9358-535521aa6142","items":[{"_uid":"4d645cb1-7d56-4594-abee-af2fb649247a","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"The most important thing to focus on is to have a good form and technique when you perform your exercises. If you don’t, not only will you not get the results you want, it can also lead to injuries and pain.","type":"text"}]},{"type":"paragraph","content":[{"text":"Another tip for avoiding possible injury is to not forget the warm-up and cool down section of your workout. Warming up with some stretches and light cardio gets your circulation flowing and prepare your body for the workout. Cooling down afterwards with some stretching is also a way to be kind to your body and stretch the muscles you’ve used during the session.","type":"text"}]},{"type":"paragraph","content":[{"text":"“Proper form and technique over heavy weights”","type":"text","marks":[{"type":"bold"}]},{"text":" is a good motto to have when you are working out. Start light and pick heavier weights as you progress. 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