Today we're talking about how to know when you can or cannot add that extra 5 pounds to your workout.

Weekly update
01:00 Blanche's week
04:55 Esther's week

08:51 Basic formula for how to progress your workout
09:30 Too little stress won't lead to adaptation. Too much stress exceeds capacity to adapt.
10:50 The first factor for progress is how long have you been doing the movement
13:30 The second factor for progress is how is your body responding to external stressors
14:40 "There is a fine line when running tends to add stress rather than help relieve stress"
17:40 Practical examples for progressing your workout
19:21 Remember to isolate progress and focus on only progressing one variable at a time
20:30 Not every workout should be progressing
21:00 Indicators that you are exceeding your capacity and overtraining
27:10 Remember to add in progressive deload weeks

Actionable tip
29:13 Esther's tip: know where you are to progress
30:30 Blanche's tip: go for the progression

Get Moving
Fartleks - 1 min run, 2 min rest, 2 min run, 1 min res

Related episodes:
Episode 73: How to get back to working out after birth or injury
Episode 70: Top 3 post-workout recovery practices
Episode 69: Eccentric training for strength
Episode 52: 6 steps to practice mastery in a movement
Episode 12: Workout 101 - How to plan a workout