If you look at the image above, progressive overload can be simplified.

Basically, if you keep the same reps/weight in your workouts, then your muscles don’t need to adapt anymore. Meaning… no more gains.

But if you raise the weight/reps every so often, your muscles will be forced to adapt. Therefore... you get gains.

Progressive overload isn’t just about the weight or reps either. You can increase the frequency, duration, and overall intensity, or even change up your routine entirely.

Now in the graph, we used 2-5 weeks as a good time to wait before increasing weight. This can be true in most cases. But the timing of when to increase weight can be different for everyone.

Play around with it. Feel it out. Then you can figure out when you can do an increase.

Assuming you have the proper food intake, sleep, and hydration. Then you can successfully use progressive overload throughout your fitness journey.

Remember, progress takes time. If getting in shape was easy then everyone would be ripped. 

You can do it, just be patient and consistent.