• Ben Banbury

Progressive Overload - The Key To Constant Progress

Pillar 3 - How to always better yourself and always get results


  • What is progressive overload? / Why is it so important?

  • How to make sure you're always getting results

  • The 1% rule

  • What is RPE?


Is there anybody you can think of, who although their best efforts, never really seems to ever get any results from their training?

Perhaps there's someone you know who's always exercising, always trying to keep fit, but never really seem to ever look any different?

I can think of a few people who were as consistent as the sun but lacked any actual results

Have you ever thought about why this is?

Pillar 3 - Progressive Overload

Progressive overload simply means to slowly increase the difficulty of the exercise over time

You can progress by adding more weight or reps, slowing the exercise tempo down or decreasing the rest period

Progressive overload is absolutely essential as it consistently forces you to become stronger and stronger

People who don't understand this are the people who never see any change in their bodies

Train the same, remain the same

You must force your body to do something it hasn't done before to look different and always see a change in your strength and progress


Progress is actually pretty simple. You simply need to try to do a tiny bit more than last time

If you did 3 sets of 8 knee press-ups, your next goal would be to try and push for 9 or 10

Over time you can see how quickly you'd start to see results

Adding one rep on every week or so might not seem like a big deal but over 3 months that could take you from 8 press-ups to 15 with ease

Progressive overload is the third transformation pillar because without it, although you'd be losing weight by following the first two pillars, you wouldn't be building lean muscle that's going to complement your shape and metabolism


Moving forward we're going to follow the 1% rule to help you get the best results possible

I want you to try your hardest to do 1% more than you did last workout

This does involve you keeping track of all your workouts, so use the Primal app, notes on your phone or pen and paper to log what you did in every workout

It's really important you keep track as our memories will let us down and we don't want any hiccups

When you approach your next workout, look at what you did in your last session and try your hardest to increase the weight and/or the reps

These are the most important metrics that will progress us

If you can force yourself to do more and more each workout you'll be amazed how quickly you'll actually see your body change


If you've had a look at your training program you might have noticed one of the columns reads RPE

It's along the top, next to exercise, reps, rest, etc

RPE means Rate Of Perceived Exhaustion... which is pretty much PT jargon

Don't worry so much about what it's called but more what it is