Strength training uses progressive overload. Making your workouts harder over time stresses your musculoskeletal and neurological systems. This weightlifting progression builds strength, muscle, and endurance. Progressive overload can be used with push-ups, bicep curls, deadlifts, bench presses, and squats. This works for dumbbell, barbell, and bodyweight workouts.

Training with Progressive Overload: 

Progressive overload training has four principles: 

 1. Keep form. Choose a weight you can lift properly before beginning strength training. Increase the workout's intensity just when you can move the weight with good technique. 

2.Make little changes. Change a lift's complexity gradually to avoid injury. Shift the weight before changing repetitions or sets to make deadlifts harder. Increasing weight and repetitions concurrently may strain your body.

3. Repeat and set. Make sure you can do the recommended repetitions and sets with your current weight before adding more. Add weight, a hold, or less rest time when you can finish repetitions and sets. 

4.Track workouts. Remember your weight, repetitions, and sets by keeping track of your workouts. Tracking your progress will help you adjust next week.

1. Nonlinear progressive overload. Overtraining can lead to plateaus and injuries.Plateaus are normal times when you retain your strength and don't improve with demanding routines. Rethink improvement. Instead than lifting a larger weight, try doing more reps or going slower. To make strength training more tough, add additional resistance exercises or start a new programme. 
2. Overtraining: Challenge yourself weekly. To minimise overtraining and injuries, advance carefully, end a workout early if necessary, and schedule recuperation time and rest days.