Progressive resistance is the cornerstone for increased strength, endurance and performance. The body will not change unless challenged. It is designed to maintain its equilibrium. So, to increase strength, climb faster, ride longer distances, you need to consistently increase your workload. Challenge yourself. Not every day. Not every workout. But regularly. You need to increase either the weight you are lifting or the number of reps you complete. You need to ride longer and harder. You need to climb more hills. Longer hills. Steeper hills. You need to increase your workload.
The start of the each month is my trigger. This is when I increase my workload. I walk longer or faster. I spin in a higher gear. I find a steeper or longer hill to climb. I add a rep or another climb. Each month I get a step closer to where I want to be. The key, at least for me, is to be consistent and not to increase the workload too much. Otherwise, I get discouraged. Sometimes stop. Or, worst yet, injure myself.
It is the beginning of February. I have increased my workload in the gym, on the spinning bike and the sidewalks (I walk more this time of year). I have increased the weight I lift by 5-10% for each exercise. I have added a 75 minute spinning class to my routine. And, I have added new and longer walks to my weekly regimen.
And, by the way, I am not a sexist. The women pictured above are testament to the fact that progressive workload techniques work. They are an inspiration to us all. These training techniques work for everyone. Big or small. Male or female. No matter the sport. You improve by pushing yourself, thinking outside-of-the-box and taking risks. Not just in sport but in all aspects of your life.