Why Progressive Overload Isn’t Just for Your Main Lifts.
If you’ve been training at OC for a while, you’ve probably heard your coaches talk about progressive overload. It’s one of the most important principles in strength training—and it’s how we make long-term progress.
But here’s the thing: progressive overload doesn’t just apply to squats, deadlifts, or presses. It applies to everything, especially your accessory work.
Whether you’re doing single leg RDLs, straddle stance squats, dumbbell bench press, or chest-supported rows—if you’re using the same weight every week, you’re leaving progress on the table.
What is Progressive Overload?
Progressive overload means gradually increasing the stress placed on your muscles over time so they’re constantly challenged to adapt. That can mean:
- Adding weight
- Increasing reps or sets
- Slowing down the tempo
- Reducing rest between sets
- Improving range of motion or movement quality
Your body is incredibly efficient—it only adapts when it has to. If the challenge stays the same, your body stops changing.
That’s where accessory work becomes a secret weapon.
Accessory Work Drives Progress
At OC, we program accessory work intentionally. It’s not fluff or filler—it’s where we build balance, reinforce better movement patterns, and address weaknesses that hold back your big lifts.
But none of that happens if you coast through accessories.
Let’s walk through a few common examples:
Single-Leg Supported RDLs
These build hamstring and glute strength, challenge stability, and improve hip control. But if you’re still using the same kettlebell or dumbbell you grabbed six weeks ago, or even the last time you did the exercise, you’re missing the chance to get stronger.
Progressive overload tip:
Add weight each week or add 2-4 more reps with the same weight. Push the reps up if you don’t feel comfortable going up in weight yet.
Straddle Stance Squats
These improve hip mobility, adductor strength, and core stability. They’re often overlooked, but they directly translate to better squat depth and strength. These are also huge developers for the glute size and strength.
Progressive overload tip:
Use a heavier kettlebell week to week or elevate your feet 1-3″ to gain more range of motion.
Dumbbell Bench Press
This builds upper body pressing strength and stability through the shoulder. If your goal is a stronger barbell press(strict or bench_, this movement is a must.
Progressive overload tip:
Track your sets and reps—aim to increase dumbbell weight every few weeks or squeeze an extra rep or two per set with clean form.
Chest-Supported Rows or Single Arm DB Supported Rows
These strengthen the upper back and shoulders while minimizing momentum. They help improve posture, pulling strength, and shoulder health.
Progressive overload tip:
Add a pause at the top to eliminate momentum and increase time under tension—or go heavier each week while maintaining full range.
Why It Matters
If you want results—whether that’s fat loss, muscle gain, better posture, or long-term health—you have to challenge yourself. That means being just as intentional with your accessory lifts as you are with your deadlift PR.
At OC, we track our main lifts, and we encourage you to track your accessory work too. Not sure where you started last time? Keep a simple log in your phone or on paper. Those little 5 lb jumps add up.
And remember, progressive overload is a spectrum. It’s not about going heavy at all costs—it’s about consistent challenge and clean movement. Trust your coaches. We’ll tell you when it’s time to go up and when it’s time to focus on quality.
Take Ownership of Your Training
You come to OC because you care about your health, your strength, and your future. Whether you’re training to keep up with your kids, to feel better in your body, or to be a role model for your family—progressive overload is your path forward.
So next time you see single-leg RDLs or dumbbell rows on the whiteboard, don’t go on autopilot.
Push the load. Track your reps. Challenge your body.
Your future self will thank you.
Ready to train with intention and see what you’re capable of?
Book your FREE intro session today and let’s talk about your goals:
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