What should you do if you want to grow a bigger bicep muscle?
- Ignore it?
- Avoid lifting?
- Curl a Snickers bar to your chin?
I’m glad you answered, ‘none of the above.’ (Yes, I’m making an assumption. But that’s because you’re smart.)
The answer lies in the 2nd principle of sports performance, Overload. (Remember, last week, we started our series on using A Sports Performance Approach to leading A Peak Life.)
And today I’m going to share:
- What is Overload,
- Why it’s important, and
- How to start applying it.
So, let’s dig into this misunderstood and misused principle.
What is the Overload Principle?
If you want to strengthen something, overload it.
In sports performance, ‘Overload’ simply means to add increased stress, intensity, or challenge to the body’s current capabilities.
If you want your bicep to grow, lift a heavier weight than you’re used to. It’s pretty simple. And the principle is grounded in the body’s natural and adaptive response to stress.
However, there’s nuance to using Overload, which we’ll get into later.
The Benefits of Overload
When Overload is used properly in any area of your life, it:
- Creates Resilience because you see yourself adapting to more difficult things.
- Sharpens Your Mind because you continue to learn and improve. And,
- Builds Goal-Achievement Muscles because you make incremental improvements.
There are hundreds more bullets I could add. However, I promise A Peak Life in 5 minutes a week, not a masterclass. (But if you’d like me to go even deeper on all these principles I’m sharing, just send me an email with “Principles” to let me know.)
I know the word Overload isn’t a sexy word to use, however, it’s incredibly empowering to realize that actually adding stress is a critical part of the growth process.
The key is to know the right amount for YOU.
Remember, last week, we covered the first principle, Individuality. And the importance of playing your game and getting to know yourself.
Well, as your understanding of the principle of Overload grows, so will your appreciation of its power to transform. And when you begin using it intentionally, you can unlock an entirely new gear in your mind.
How to Start Applying Overload in Your Life
Start by identifying a key area of your life you’d like to improve, grow, or change. And ask yourself:
- Can I intentionally stress this area of my life?
- Can I add a little more intensity to this area? (Intensity can simply mean focus or energy.)
- Can I increase the level of challenge in this area?
“Stress! Intensity! Challenge, Todd! I don’t need ANY MORE of that!”
And to that, I say, if you want to live with your head in the clouds, find somebody else to fill your head with bad ideas.
Stress, intensity, and challenge can all be a force for good. And when you start to own your relationship with those tools, you’re another step closer to mastering your mental game.
For example, adding a ‘stressor’ on your communication skills with your family, could be to commit to only asking questions at dinner for the next week.
No opinions. No advice. No monologues. Just questions.
That’s ‘Overload’ in action. You’re building your listening muscle. You’re building your understanding muscle. And if you do it right… you’re building your relationships.
Here’s the nuance though. You have to cut out the overwhelm.
“Wait a second, Todd, aren’t they the same thing?”
No. Not even close.
Let’s go back to our example at the beginning, building up your bicep. Suppose you can lift a 5lb weight ten times comfortably.
‘Overwhelm’ would be choosing a 100lb weight to start growing your bicep.
‘Overload’ is grabbing a 7.5lb weight and trying ten consecutive reps.
So many ambitious people burn themselves out because they don’t know the difference!
So, where in your life can you add Overload, or have you turned Overload into Overwhelm?
If I can do nothing but positively shift your idea of what these words mean in your life. That’s a huge win.
And overload is a powerful force for change. However, it HAS to be coupled with another principle, which I’ll share with you next week.
Be Bold. Take Action. Leave a Mark.
Todd Herman
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