Overload involves exercising more stress on the body, such as heavier weights, more repetitions, or more intense workouts, than the body has adapted to. Overload makes the muscles stronger or larger.
In weight training, heavier weights or more repetitions using the same weight may cause some stress on muscles. As we rest, muscles recover and become stronger and larger. In endurance events, overload may involve practicing longer, running greater distances, or doing more hills. In order to convert overload into improved performance rather than injury or fatigue, recovery is necessary—such as sufficient rest, proper diet, and off-days.
