Table 2.

Strategies for ensuring progressive overload during a resistance training programme

Training frequency	• Increase the number of RT sessions per week
Exercise selection	• Increase the complexity of exercises performed in a training session (i.e., single-joint vs. multi-joint exercises) • Alternating exercises between training sessions can help to ensure variation in the training programme
Exercise volume	• Increase the number of exercises performed in a training session • Increase the number of sets performed per exercise (e.g., 2 sets progressing to 3 sets) • Increase the number of repetitions performed per set
Exercise intensity*	• Increase the intensity (load lifted) of an exercise • A wide range of RT intensities can induce meaningful improvements in strength however, higher intensities are needed to improve maximal strength • Higher speed of movement also contributes to the intensity of exercise and manipulating this can lead to differential adaptation (higher speed of movement = lighter load lifted)

* an inverse relationship exists between volume and intensity, the higher the intensity, the fewer repetitions that are typically performed