Season of Strength: Simplifying Progressive Overload

Welcome to October—and to your Season of Strength.

This month, we’re focusing on physical progress, sustainable habits, and the inner strength that carries you through it all. And we’re starting with a concept that gets tossed around a lot in the fitness world:

Progressive overload.

It sounds intimidating, but it’s actually simple: progressive overload means gradually challenging your body over time to stimulate adaptation and results.

What’s not required?
Chasing bigger weights every week or maxing out your squat until your form breaks down.

Let’s break it down into something realistic and empowering.

💪 MOVE: How to Use Progressive Overload Without Burning Out

You don’t have to lift heavier every session to make gains. Here are 3 accessible, effective ways to create progressive overload—no ego lifting required:

  1. Add Reps
     • If you did 3 sets of 8 last week, try 3 sets of 9 or 10 this week with the same weight.

  2. Slow Your Tempo
     • Take 3–4 seconds to lower the weight (especially on squats, lunges, and presses). Time under tension = muscle stimulus.

  3. Improve Your Form
     • Refine your bracing, posture, and range of motion. Clean reps matter more than load increases.

These micro-adjustments keep your training effective without overstressing your joints, CNS, or schedule.

🍳 FUEL: Nutrition to Support Your Strength Goals

Your muscles don’t grow during your workout—they grow during recovery. And recovery requires fuel.

Here’s what to prioritize this week:

  • Protein: Aim for 0.7–1.0g per pound of body weight per day (e.g. 105–150g for a 150lb person)

  • Carbohydrates: Support your workouts with carbs before and after—think bananas, oats, rice, potatoes, fruit, or toast

  • Creatine: If strength and mental focus are a goal, consider supplementing with 3–5g per day

You don’t need to overhaul your meals—just build them around your lifts and aim for consistency.

🧠 MIND: Strength Starts From Within

In a world full of “more, more, more,” it’s easy to feel overwhelmed by goals. Even the most empowering ones can start to feel like pressure.

This week, I want you to pause and remember:

Strength isn’t just something you lift—it’s something you return to.

Return to your breath. Return to your body. Return to that calm, steady voice inside of you that knows: progress takes time, and you’re exactly where you need to be.

Take 1–2 minutes after your next workout to check in:

  • How did your body show up today?

  • What felt strong? What felt grounded?

Let that reflection be part of your training.

✅ Your Challenge This Week:

Pick one of these micro-progressions for your next lift:

  • Add 1–2 reps

  • Slow your tempo

  • Improve your form

Then stick with it for the full week. Small shifts = long-term strength.

📨 Want These Insights Delivered First?

This post was adapted from my weekly newsletter—The Vitality Method—which goes out every Tuesday with Move, Fuel, and Mind guidance you can actually use. If you want to get the next edition before it drops here, join the list here →

You’ll also get first dibs on new offers, seasonal challenges, and recipes I don’t share anywhere else.

Here’s to a grounded, powerful October.
– Steph

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Fall-Proof Your Habits: The Final Stack Before October Strength