Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT
Let’s have a real talk about the gym and one of the most misunderstood principles: Progressive Overload. You know the drill: lift more weight, get stronger, make gains. It sounds simple, right? But there’s a hidden trap here, and I see it all too often—people stacking more weight on the bar while cutting corners on range of motion. And let me tell you, that’s not really progressive overload. That’s progressive ego lift.
Here’s the deal: the principle of progressive overload means gradually increasing the demands on your muscles. It could mean more weight, sure. But it could also mean more reps, more sets, less rest, better form—or, crucially, a fuller range of motion. Adding weight to the bar but decreasing your range is a sneaky trick your brain plays on you. It feels like you’re getting stronger because the numbers are going up, but you’re actually just changing the exercise.
Take a squat, for instance. Say you’ve been hitting perfect, deep reps at 100 pounds. You feel strong, so next week you load up 110—but now you’re only going halfway down. Sure, it’s heavier. But did your muscles get a better workout? Are you demanding more of your quads, glutes, and core, or just bypassing the hardest part of the movement? Spoiler alert: it’s the latter.
Progressive overload is about quality, not just quantity. When you cut the range of motion, you’re changing the exercise itself. You’re no longer asking your muscles to do more work in the same movement pattern. Instead, you’re doing less work with a more limited movement. It’s like saying you’re running more miles when really you just shortened the track.
The real strength—the kind that helps you move better, lift better, and feel better—comes from putting your muscles through the full challenge. When you increase the weight and still hit those deep squats, those full presses, or those complete pull-ups, that’s when the magic happens. That’s when you know you’re truly progressing.
Next time you’re in the gym, check your form before you check your pride. Lighter weight with a full range of motion will serve your progress far better than heavier weight with half reps. Build the strength that lasts—the kind that’s built on solid foundations, not shortcuts.
So, what do you think? Have you caught yourself falling into the heavy-weight, half-rep trap before? Progress is about moving forward, not just lifting heavier numbers.
Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com