Progressive overload is a proven solution to training plateaus, but it can be hard to wrap your head around. Between the amount of weight you’re lifting, the reps you’re completing and exactly how much you’re meant to be doing and when, it can seem easier to just bash out a plain old 3x12 workout and be done with it. Trust us, we know the feeling.

That said, studies show that gradually increasing the weight and number of reps you do (not the only factors you can progressively overload, BTW), is one of the most effective ways to increase strength. It’s for this reason that we hit up Women’s Health Collective trainer Izy George to break down exactly how to do it.

‘This plan is formed of a 3-day workout split, with a lower-, upper- and full-body session. When you repeat workouts, it’s important that you make incremental changes week on week, to stimulate muscle growth,’ she explains, adding, ‘With my plan, you will hit each muscle group 48-72 hours apart, so that they get enough regular stimulus but also have time to recovery (which is when muscle hypertrophy happens).

‘You’ll get stronger and fitter every week, while using minimal kit and space, so the plan can be done at home or in the gym. If you have several sets of weights, you can make significant progress by increasing the amount you’re lifting. If not, progress can come through the reps or amount of time you spend under tension. Remember to choose one of these variables and stick to it, as managing many can make it harder for you to track progress.’

Once the four weeks is up, you can expect an increase in muscle mass, while the weight training you’ve done will have improved your bone density, your posture, and reduced your risk of injury.

The plan officially kicks off on Monday 3rd April, but you’re under no obligation to stick to our timings. Bookmark this page and come back whenever you’re ready, and scroll down to see what Izy recommends once the four weeks are up.

Download and keep our illustrated, mobile-optimised plan for the next time you hit the gym DOWNLOAD PLAN

How to do the 4-week plan

  • Each week, Izy will coach you through three 15 minute workouts: a lower-body workout, an upper-body workout and a full-body workout.
  • Always start your workouts with Izy's warm-ups, and follow them up with her cool-downs.
  • On the days when you aren't doing a workout, Izy advises either LISS or rest.
  • Rest means a complete rest day, a 30- or 45-min walk, or a 10-30-min mobility or stretching session. How long you walk or stretch for depends on which week of the plan you're on.
  • LISS, a.k.a. low-intensity steady-state cardio, means a 20- or 30-min (depending on which week of the plan you're on) low-intensity jog, row, cycle or incline walk on the cross trainer.

Equipment needed: One exercise mat, 1 pair of heavy dumbbells. Read on for advice on what weight dumbbell to go for.

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The plan at a glance

Save or screenshot this handy infographic to help you keep track of what you should be doing and when.

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What is progressive overload?

'Progressive overload is a strength training principle. It is the method of loading the muscles with more weight, reps or time under tension, over a time period of several weeks, to improve the strength of your musculoskeletal system,' Izy explains. 'This can increase strength, encourage muscle growth, build endurance and get you fitter. It works by stimulating the muscles in a tiny progressive way with each session to continue to get results.'

For the purpose of this plan, Izy focuses on progressively overloading three variables as the weeks progress:

  • The weight you lift
  • The number of reps you do
  • The time you spend under tension

What weight dumbbells should I go for?

Izy says: 'The first week of the programme is for you to feel out your starting weight. If you perform a set, the last 2-3 reps should feel a bit slower and harder to complete, and it shouldn’t feel super easy to complete. Everyone’s starting point is different so it can take a bit of trial and error. As a very rough guideline, for this workout, beginners could be anywhere between 3kg - 7.5kg, intermediates 10kg-15kg, advanced lifters 17.5kg and upwards.'

How to make the plan harder/easier

Izy advises choosing one variable to progress with each week. Read on for advice on how to progress with whichever factor you choose.

  • Week one:
    Weight: Choose a challenging but doable weight (2 reps from failure)
    Reps: Choose between 6, 8, or 10 reps per set as your starting point.
    Time under tension: For every exercise, go for 10/10. This means lowering for a count of one, and lifting for a count of one.
  • Week two:
    Weight: Maintain the same weight as week one and increase reps as below, or increase your dumbbell size by 1-2kg.
    Reps: Add 2 reps to your starting point from week one so that you increase to 8, 10 or 12, but only if your weight/TUT (Time Under Tension) has not increased.
    Time under tension: 20/10. Lower for a count of two, lift for a count of one.
  • Week three:
    Weight: Maintain the same weight and increase reps as below, or increase your dumbbell size by another 1-2kg.
    Reps: Add 2 reps to your starting point from week two to increase to 10, 12 or 14, but only if your weight/TUT has not increased.
    Time under tension: 30/10. Lower for a count of three, lift for a count of one.
  • Week four:
    Weight: Maintain the same weight and increase reps as below, or increase your dumbbell size by another 1-2kg.
    Reps: Add 2 reps to your starting point from week three to increase to 12, 14 or 16, but only if your weight/TUT has not increased.
    Time under tension: 40/10. Lower for a count of four, lift for a count of one.

Feel free to adapt your LISS durations to suit how you feel on the day - sticking to 15 minutes each week is totally fine.

Which variable should I consider ramping up?

  • Reps: 'When you are not ready to increase the weight of what you’re lifting and the reps you are currently doing don't feel challenging enough, you can up them. Even if it’s by just one rep on one of your three sets each week, that is enough to challenge your body and keep the muscles stimulated. This will build up your endurance with that weight and eventually get you to achieve an increase in the weight you can lift.'
  • Weight: 'If you have reached the top of the rep range given and you are executing the reps perfectly with full range, it is time to increase the weight you’re lifting. This will continue to increase the stimulus on your muscle and get you stronger!'
  • Time under tension: 'The longer we can control our range of motion with a lift, the more we are stimulating the muscle. Moving faster, with less control is easier than moving slowly, with control. For example, lowering into a squat for four counts is more challenging for your body than dropping your weight down fast. If you need to keep the weight the same (if you only have one set of weights, or you don't feel ready to go heavier) and are keeping the reps the same, you can progress the time under tension. By taking longer to execute the movement, you’re challenging your muscles in a different way and can still build strength and muscle mass.'

Your 4-week progressive weightlifting plan

Workout 1: 15-min lower-body builder

Equipment: 1 exercise mat, 1 pair of heavy dumbbells.

preview for 20-min Lower-body workout | Women'sHealth UK

Warm-up:

  • 10 x bodyweight squats (30 seconds)
  • 10 x good mornings (30s)
  • 10 x downdog to lunge (30s)

Run through this whole warm-up twice.

Workout:

This workout is an EMOM (Every Minute On The Minute) workout. Perform each exercise for the number of reps you are aiming for (see above for advice on which number of reps to go for) within one minute, then rest until that minute is over, before moving on to the next exercise.

  • Minute 1: Squats
  • Minute 2: Romanian deadlifts
  • Minute 3: Reverse lunges
  • Minute 4: Glute bridges
  • Minute 5: Rest

Perform this whole workout three times through to make 15 minutes.

Workout 2: 15-min upper-body builder

Equipment: 1 exercise mat, 1 pair of heavy dumbbells.

preview for 20-min Upper-body workout | Women'sHealth UK

Warm-up:

  • 10 x push-ups (30 seconds)
  • 10 x bodyweight lat pulls (30 seconds)
  • 10 x downdog to plank (30 seconds)

Run through this warm-up twice.

Workout:

    This workout is an EMOM (Every Minute On The Minute) workout. Perform each exercise for the number of reps you are aiming for (see above for advice on which number of reps to go for) within one minute, then rest until that minute is over, before moving on to the next exercise.

    • Minute 1: Floor press
    • Minute 2: Bent-over row
    • Minute 3: Supinated press
    • Minute 4: Renegade row
    • Minute 5: Rest

    Run through this whole workout three times through, to make 15 minutes.

    Workout 3: 15-min full-body builder

    Equipment: 1 exercise mat, 1 pair of heavy dumbbells.

    preview for 20-min Full-body workout | Women'sHealth UK

    Warm-up:

    • 10 x glute bridges (30 seconds)
    • 10 x bodyweight lat pulls (30 seconds)
    • 10 x downdog to plank (30 seconds)

    Run through this warm-up twice.

    Workout:

      This workout is an EMOM (Every Minute On The Minute) workout. Perform each exercise for the number of reps you are aiming for (see above for advice on which number of reps to go for) within one minute, then rest until that minute is over, before moving on to the next exercise.

      • Minute 1: Deadlift
      • Minute 2: Overhead press
      • Minute 3: Deficit push-ups
      • Minute 4: Sumo squat
      • Minute 5: Rest

      Perform this workout three times through, to make 15 minutes.

      What to do when the 4 weeks is up

      'After the four weeks, you should continue these sessions for another 4-8 weeks,' says Izy. 'We often change up programmes too quickly, before we’ve maximised the results. At around 8-12 weeks, you may experience a plateau (where your weight/reps aren’t increasing), and that’s when you can change it up. Take a full rest week and then continue this plan from the beginning with slightly different movements. For example, the squat could be a sumo squat, or the lunges could become curtsy lunges.'