Watch: Jyotika has been raising the fitness bar high

Ghanekar also shared the same video snippet and captioned the post, “The struggle is real but the results seem unreal! A one-hour workout is 4 per cent of your day. No excuses!”

The actor can be seen doing a variety of strength-based activities including gradually raising the leg press weight from 252 kgs to 352 kgs.

What is progressive overload and how does it help?

Progressive overload is a principle in exercise training that involves gradually increasing the demands placed on the muscles over time. By imposing this increased demand, you give stimulus to the muscles to grow stronger, elucidated Varun Rattan, co-founder of The Body Science Academy told indianexpress.com.

“The exercises and weights may feel challenging when you start a new training program. However, as your body adapts to these movements, you will stop seeing the same results. To continue making progress, it is important to progressively overload the muscles,” described Rattan.

According to Rattan, progressive overload can be done by “manipulating any one of the variables in your training, such as increasing the weight, reps, sets, intensity, time under tension, or complexity of exercises”. “This challenges the muscles beyond what they are accustomed to, promoting further adaptation and growth,” he explained.

For example, if you were performing weighted squats for three sets of 12 repetitions and it becomes easy, you can increase the weight by 10 per cent to make it more challenging. This increase in load forces the muscles to work harder, stimulating muscle growth and strength gains, he mentioned.

However, be careful of injuries (Source: Getty Images/Thinkstock)

Rattan further added that techniques like pyramid sets involve gradually increasing the weight for each working set while adjusting the reps accordingly. “Drop sets involve performing an exercise to failure, then reducing the weight and continuing to work until fatigue again. Super sets involve performing two or more exercises back-to-back, targeting different muscle groups or movement patterns,” he said.

These techniques, along with others like partial reps and negatives, can help to vary the stimulus and provide new challenges to the muscles, promoting continuous adaptation and avoiding plateaus in performance.

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