Linear progression vs progressive overload
When it comes to building strength or muscle, two common training concepts often come up: linear progression and progressive overload. While they’re closely related, they aren’t the same and understanding the difference can help you train smarter and get better results.
What Is Progressive Overload?
Progressive overload is a core principle of strength training. It means gradually increasing the demands placed on your muscles over time.
This can be done by:
Adding more weight
Increasing reps or sets
Reducing rest time
Improving exercise technique or tempo
The goal is to keep challenging your body so it adapts and grows stronger. Progressive overload is essential for long-term progress, regardless of your training style.
What Is Linear Progression?
Linear progression is one method of applying progressive overload. In a linear progression program, you increase the weight or difficulty at a consistent, predictable rate usually every session or every week.
For example:
Week 1: Squat 100 lbs
Week 2: Squat 105 lbs
Week 3: Squat 110 lbs
This approach is especially common for beginners, because they can recover quickly and improve rapidly in the early stages of training.
So, What’s the Difference?
Progressive overload is the principle — the idea of increasing challenge over time.
Linear progression is one method of doing that — usually by adding weight in a straight line.
Think of it this way: all linear progression is progressive overload, but not all progressive overload is linear.
Eventually, linear progression stops working as your body adapts more slowly. At that point, more advanced strategies — like periodization or undulating progression — may be needed.
Which One Should You Use?
Beginners: Linear progression is simple and effective. Stick with it as long as you're consistently making gains.
Intermediate/Advanced lifters: You may need to use more flexible forms of progressive overload, adjusting training variables like volume, intensity, and frequency.
Both concepts are important. Understanding how linear progression fits into the larger principle of progressive overload can help you build a training plan that keeps delivering results.
