Progressive overload is the science of gradual improvement. It means consistently increasing resistance, reps, or intensity so your body keeps adapting. Start small — add 1–2 kg weekly or one extra set. Avoid jumping too fast; injuries happen when ego replaces logic. Keep a training log to monitor progress. The secret to long-term gains isn’t lifting the heaviest weight — it’s lifting a little more than yesterday, repeatedly, without giving up.
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