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
When you’re starting your fitness journey, you’ll hear a lot about protein and for good reason. Protein is essential for building and repairing muscle, keeping you fuller for longer, supporting healthy hair, skin, and nails, and even balancing hormones. But how much do you actually need each day? Why Protein Matters for Women Protein isn’t just for athletes or bodybuilders it’s a cornerstone of health for every woman. It plays a role in nearly every process in the body, and getting enough can transform how you feel, look, and perform. Key benefits of protein for women: Builds and preserves lean muscle – crucial for metabolism, strength, and shape. Boosts metabolism – muscle burns more calories at rest, helping with fat loss. Keeps you fuller for longer – reduces cravings and helps with portion control. Supports hormone balance – steady blood sugar and hormone production. Aids recovery and repair – faster bounce-back after workouts, illness, or injury. Strengthens hair, skin, and nails – protein is the building block of collagen and keratin. Supports bone health – works with resistance training to maintain strong bones. Boosts immune function – protein is key for producing antibodies and immune cells. How Much Protein Should You Eat? A good starting point for most active women is: 0.7–1.0 grams of protein per pound of goal body weight per day. For example: If your goal weight is 140 lbs, aim for 98–140g of protein daily. If your goal weight is 160 lbs, aim for 112–160g daily. Your exact needs will depend on your activity level, goals, and current body composition, but this range works well for most women starting out. The Benefits of Pairing Protein With Exercise Protein and exercise are a powerhouse combination. When you pair proper protein intake with strength training or regular workouts, the benefits multiply: Faster muscle growth & definition – you give your muscles the building blocks they need and the stimulus to grow. Better fat loss while keeping muscle – prevents the “skinny fat” look. Improved strength & performance more muscle means lifting heavier, running faster, and moving better in daily life. Faster recovery – less soreness and more energy for your next workout. Greater long-term results – builds a healthy, toned body that lasts, not just quick fixes. How to Spread Protein Throughout Your Day Your body uses protein more effectively when it’s spread across meals, not all eaten at once. Aim for 20–35g per meal, plus protein-rich snacks. Example: Breakfast: Greek yogurt with berries (25g) Snack: Protein shake (25g) Lunch: Chicken salad (30g) Snack: Cottage cheese with fruit (20g) Dinner: Salmon with veggies (30g) Easy High-Protein Foods for Beginners Chicken breast, turkey, lean beef Salmon, tuna, shrimp Eggs & egg whites Greek yogurt (plain, unsweetened) Cottage cheese Protein powder (whey, plant-based, or collagen blends) Lentils, chickpeas, black beans (also contain carbs) Tips for Hitting Your Protein Goal Start each meal with protein first — build the rest around it. Prep protein in bulk so it’s ready to grab. Use snacks to boost intake if you’re falling short. Track your food for a week to see where you’re at. Bottom Line: Protein is one of the most important nutrients for women starting a fitness journey. When combined with regular exercise, it’s a game-changer for your body composition, energy, and overall health. Hitting your daily protein goal supports better workouts, improved recovery, and lasting results — and it’s simpler than you think once you build the habit. 💬 Want help figuring out your exact protein needs and pairing them with the right workouts? Click the link & let’s get you started. https://www.breakthecore.com/
Whole Foods Grocery List + 5-Day Clean Meal Plan Grocery List PROTEINS: - Chicken breast (3-4 lbs) - Ground turkey or lean beef (2 lbs) - Eggs (2 dozen) - Salmon or cod filets (2 lbs) - Turkey or chicken sausage (nitrate-free) VEGGIES (fresh or frozen): - Broccoli - Green beans - Bell peppers - Zucchini - Sweet potatoes - Mixed greens or spinach - Carrots - Onion - Garlic CARBS: - Jasmine or brown rice - Quinoa - Sweet potatoes - Whole grain or chickpea pasta - Corn tortillas or rice cakes HEALTHY FATS: - Avocados - Olive oil - Nuts or seeds (almonds, chia, sunflower) - Nut butter (no sugar added) PANTRY STAPLES: - Low-sodium broth or stock - Canned beans (black or chickpeas) - Salsa - Coconut aminos or low-sodium soy sauce - Garlic powder, onion powder, paprika, chili powder, salt, pepper 5-Day Meal Plan MONDAY Lunch: Grilled chicken + sweet potatoes + roasted green beans Dinner: Turkey taco bowls (ground turkey, rice, sautéed peppers/onions, salsa, avocado) TUESDAY Lunch: Salmon + quinoa + steamed broccoli Dinner: Stir-fry with chicken, mixed veggies, and coconut aminos over rice WEDNESDAY Lunch: Turkey sausage + roasted sweet potatoes + spinach salad with olive oil Dinner: Ground beef zucchini skillet with garlic, onions & tomato THURSDAY Lunch: Tuna or egg salad lettuce wraps + rice cakes + side carrots Dinner: Baked chicken thighs + green beans + mashed sweet potatoes FRIDAY Lunch: Leftover stir-fry or grilled chicken salad Dinner: Sheet pan dinner: salmon or cod + roasted broccoli + carrots + sweet potatoes Prep Tips TIPS FOR EASY PREP: - Cook all proteins on Sunday or in a slow cooker while multitasking - Roast a big tray of veggies to mix and match - Use leftover dinner as lunch the next day - Pre-cook rice/quinoa for the week and portion it out
Let's get real: most women don't fail because they're lazy or unmotivated. They fail because their plan never fit their lifestyle in the first place. That's why every 1:1 coaching plan I build is customized, sustainable, and built around your reality - not some unrealistic cookie-cutter plan. Here's exactly how I structure things when we work together: 1. Deep Dive Intake: Your Story, Your Struggles, Your Strengths Your current routine, goals, and limitations Your relationship with food, fitness, and your body What's worked (or failed) in the past Where you need support most - physically, emotionally, mentally 2. Custom Nutrition Guidance (No Starvation Here) Your personalized macro targets (based on your goals) A simple, flexible eating framework using mostly whole foods Support for intermittent fasting (if it aligns with your routine) Easy meal prep ideas that don't require hours in the kitchen 3. Training That Matches Your Energy & Time A structured weekly workout plan tailored to your level, goals, and schedule Focus on progressive overload (so you keep seeing results) At-home or gym options (bands, dumbbells, or full gym -- we adapt) Strength + cardio built to fit YOUR body, YOUR goals 4. Mindset + Accountability = Real Change Weekly mindset prompts to stay connected to your "why" Coaching through setbacks (because they're normal) Messaging access for quick wins, questions, and support Encouragement to keep promises to yourself - that's where confidence grows 5. Clarity, Structure, Simplicity Workouts Macro tracker support Recipes Weekly focus & reflection Final Thought My job isn't to tell you to be perfect. It's to help you become the version of yourself who shows up consistently, eats like she loves herself, moves her body with power, and leads her life on purpose. If you're ready to ditch the chaos, ditch the guessing, and finally follow a plan that fits - my 1:1 coaching is where it all starts. Apply here or DM me 'READY' and let's build your plan together.