Progressive Overload: Three Ways to Raise the Load

Students repeat the same base circuit, changing only one variable each time: volume, density, or exercise difficulty. They rate the effort of each version and learn to plan a safe weekly progression.

How to play

1. Base circuit of 4 cone-marked stations (squat, push-up, alternating lunge, plank): 30 s of work and 30 s of rest, one round. Everyone completes it and gives an RPE (6 min).
2. Volume version: same rest, but 40 s of work per station. Rate effort (6 min).
3. Density version: 30 s of work and only 15 s of rest. Rate effort (5 min).
4. Difficulty version: 30 s on, 30 s off with the harder version of each exercise (jump squat, feet-elevated push-up, reverse lunge with a pause, plank shoulder taps). Rate effort (6 min).
5. In pairs, compare which version raised effort the most and write a three-week progression on the worksheet, changing only one variable each week by about 10% (5 min).

Rules

• Change only one variable at a time so you know what caused the effect.
• If form breaks down in the hard version, go back to the base exercise.
• Keep stations at least 2 m (6 ft) apart.

Variations

Adaptations

• Limited mobility: seated upper-body and core circuit with the same three progressions.
• Visual impairment: fixed stations with a sighted guide and verbal cues for changes.
• High fitness level: do two rounds in the volume version.

Learning goals

• Distinguish volume, density, and intensity as ways to progress.
• Measure the effect of each change with the RPE scale.
• Plan a safe weekly progression for a personal program.

Equipment for a class of 25

• yoga mats: 25
• stopwatch: 1
• printed RPE scale: 25
• cones: 8

Teacher tip

Post the four versions on a whiteboard so you don't lose time explaining. Remind students that sudden jumps in workload are a common cause of injury.

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