Erica Nunn • May 14, 2025
Progressive Overload: A Woman’s Guide to Building Lean Muscle
Progressive overload is a foundational principle in strength training that involves gradually
increasing the demands placed on your muscles over time. This constant challenge forces
your body to adapt—by getting stronger, building lean muscle, and improving endurance.
Without progressive overload, your body will plateau. That’s why doing the same weight,
reps, or routine week after week eventually stops producing results.
Why It Matters for Women
Many women worry that increasing weights will make them bulky—but that’s a myth. Due
to hormonal differences (especially lower testosterone), women tend to develop lean, toned
muscle, not bulk. Progressive overload is essential for:
- Sculpting lean curves
- Boosting metabolism
- Reducing body fat
- Improving confidence and strength
How to Implement Progressive Overload
1. Increase Weight
When an exercise feels easier or you can perform extra reps with good form, it’s time to
slightly increase the weight (5–10%).
2. Increase Reps or Sets
If you’re lifting the same weight, try adding 1–2 more reps per set or an additional set to
increase total volume.
3. Improve Form or Range of Motion
Progress isn't just about heavier weights. Slowing your tempo, going deeper into a
squat, or improving mind-muscle connection enhances the challenge.
4. Add Time Under Tension
Slow down your reps (especially the lowering phase) to make the muscles work harder
without changing the weight.
5. Reduce Rest Periods
Shorter breaks between sets increase intensity and can support muscle-building and
fat-loss goals.
Example Progression for a Glute Exercise
- Week 1: Hip Thrust – 3 sets x 12 reps @ 65 lbs
- Week 2: 3 sets x 15 reps @ 65 lbs
- Week 3: 4 sets x 12 reps @ 70 lbs
- Week 4: 4 sets x 15 reps @ 70 lbs (add pause at top)
Tips for Staying Consistent
- Track your workouts in a journal or app
- Stick to a structured program (like one from Break the Core Fitness)
- Focus on progress, not perfection—small changes each week lead
Protein is essential for every woman — whether you're trying to build muscle, lose fat, Improve energy, or support your hormones. Here's why it should be a top priority in your daily nutrition: 1. Muscle Maintenance & Fat Loss Protein helps preserve lean muscle, especially when you're in a fat loss phase. More muscle means a higher metabolism, which burns more calories at rest. Plus, protein helps you feel full longer, curbing cravings and late-night snacking. 2. Hormonal Balance Hormones are made from amino acids — the building blocks of protein. Low protein intake can negatively affect menstrual cycles, mood, and energy levels. 3. Hair, Skin, Nails & Bone Health Protein plays a key role in producing collagen (for skin), keratin (for hair and nails), and maintaining strong bones — especially important as women age. 4. Recovery & Strength After workouts, your muscles need protein to repair and rebuild. This speeds up recovery and helps you get stronger over time. 5. Appetite Control Protein is the most satiating macronutrient. Eating enough protein keeps you fuller longer and reduces the urge to overeat. How Much Protein Do You Need? Active women should aim for 0.8–1 gram of protein per pound of body weight. Example: If you weigh 150 lbs, a goal of 120–150g of protein per day is ideal.
1. Focus on Whole Foods First Prioritize foods that come from the earth think fruits, veggies, lean meats, fish, eggs, nuts, seeds, and whole grains. 2. Read Ingredient Labels Aim for 5 ingredients or less. If you cant pronounce it or dont know what it is, skip it. 3. Shop the Perimeter Most fresh, whole foods are around the outside aisles of the grocery store (produce, meat, dairy). Avoid the processed-heavy center aisles. 4. Cook More at Home Even basic meals give you full control over ingredients, portions, and quality. 5. Limit Added Sugars Avoid sugary drinks, flavored yogurts, processed snacks, and sauces with hidden sugar (like ketchup and BBQ sauce). 6. Stay Hydrated with Water Ditch the soda, juice, or energy drinks. Water supports digestion, detox, and energy levels. 7. Swap Out Processed Carbs Replace white bread, pasta, and sugary cereals with oats, brown rice, quinoa, and sweet potatoes. 8. Use Healthy Fats Cook with olive oil, avocado oil, or coconut oil. Add avocados, nuts, and seeds to meals. 9. Plan & Prep Your Meals Set yourself up for success by prepping protein, veggies, and snacks ahead of time. 10. Give Yourself Grace Clean eating is a lifestyle, not a strict diet. Aim for 80/20 clean, whole foods most of the time, with room for real life.
If you’ve ever looked in the mirror and noticed dimples or ripples on the backs of your thighs, butt, or hips—you’re not alone. In fact, up to 90% of women experience cellulite at some point in their lives. But here’s the truth: cellulite is normal. It doesn’t mean you’re unhealthy or out of shape. However, if it’s something you want to reduce, there are natural and effective ways to improve its appearance—and I’m here to guide you through it. What is Cellulite, Really? Cellulite is caused by fat deposits pushing through the connective tissue beneath the skin, creating a dimpled appearance. It’s more common in women due to differences in fat distribution, connective tissue structure, and hormones. It’s not a fat problem—it’s a skin and tissue issue. That’s why even women who are lean or athletic still notice cellulite. What Causes It to Be More Noticeable? Several factors can make cellulite more visible: - Hormonal shifts (especially estrogen) - Poor circulation or lymphatic drainage - Inflammation or fluid retention - Loss of skin elasticity - Aging and collagen decline - Lack of muscle tone The good news? These are all areas we can target through training, nutrition, and lifestyle choices. How to Reduce Cellulite Naturally 1. Build Muscle; Burn Fat Strength training is your cellulite-fighting best friend. Focusing on exercises that target your glutes, hamstrings, and thighs helps create tighter, smoother skin by building muscle under the surface. Try : - Romanian deadlifts - Hip thrusts - Bulgarian split squats - Step-ups - Cable kickbacks Pair this with cardio—like incline walking or cycling—to boost circulation and burn fat. 2. Support Your Skin From the Inside Out Your nutrition plays a major role in skin health and fat metabolism. Focus on: - High-quality protein for collagen and muscle repair - Healthy fats (omega-3s) to reduce inflammation - Antioxidants (vitamin C, berries, leafy greens) to support collagen - Hydration—your skin needs water to look firm and smooth Limit: - Processed foods - Refined sugar - Excess sodium and alcohol 3. Improve Circulation & Lymphatic Drainage Poor blood flow and toxin buildup can make cellulite worse. Try: - Dry brushing before showers - Foam rolling or fascia release - Massage therapy - Epsom salt baths for relaxation and detox 4. Focus on Recovery and Hormonal Balance Chronic stress, lack of sleep, and high cortisol levels can all contribute to fat storage and skin changes. Prioritize: - 8+ hours of quality sleep - Daily movement - Mindset work to reduce stress The Truth? It’s a Journey—Not a Quick Fix. There is no magic cream or overnight solution—but with a strategic mix of strength training, proper nutrition, and lifestyle habits, you can drastically improve the texture and appearance of your skin. Most importantly—give yourself grace. Cellulite doesn’t define your health, your beauty, or your strength. Need Help Getting Started? At Break the Core Fitness, I’ve helped hundreds of women feel stronger, leaner, and more confident in their skin. Whether you're just beginning or you're ready to level up your results, I offer: - At-home; gym-based workout guides - Monthly memberships with mindset support - 1:1 coaching with custom fitness + nutrition plans Let’s break through the myths, ditch the shame, and start working with your body—not against it. Ready to take action? Visit breakthecorefitness.com to learn more.