Training Tip #4: Progress Effectively

Once you're into a consistent routine with training, you need to make sure you keep improving, which means you'll need to progress how you train. For new exercisers, the first few weeks of training are relatively easy; results come quickly and short-term goals are usually accomplished. However, as anyone with greater training history will know, that won't last very long unless you have a plan of how to progress. 

There are a number of ways in which training can be progressed depending on the overall goals of the program. The most important thing is that progression is planned, and not a haphazard occurrence because you became bored with what you were doing. 

Key ways you can progress training include: 

• Increased volume - adding more work to a training session
• Increased frequency - training more often
• Increased intensity - training harder

There are of course other ways in which you can progress training, and different methods can be chosen depending on the training aims at the time and level of complexity required of the program. One key thing to remember is that for effective progression, you should only try to increase one variable at a time. For example, if you choose to increase volume by adding another repetition to each set of a strength training exercise, you cannot also increase intensity at the same time as you won't be able to lift the weight for the required volume. 

As with our other tips, the most important thing with progressing your training to avoid hitting a plateau is to have a well thought out plan which complements your training aims.