5 Ways to Progressive Overload at Home (Get Stronger Without a Gym!)

2025-11-18

If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time. But when you're training at home without access to heavier weights… how do you actually do it? In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home

If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time.

But when you're training at home without access to heavier weights… how do you actually do it?

In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home — no fancy equipment or gym membership required. You’ll learn how to make your exercises more challenging, how to keep your muscles responding, and which tweaks give you the biggest bang for your strength-building buck.

We’ll also talk about the bonus method I recommend every 4–6 weeks, why single-leg work is such a secret weapon, and yes… I’m telling my solar energy joke because it absolutely deserved its moment. 🌞😉

Interested in seeing if Fit After 40: Small-Group Personal Training is a good fit for you? Shoot me an email at kinsey@fitafter40.info, and lets set up a complimentary consult call to find out!

In the meantime, get started with the FREE Beginner's Guide To Strength Training in Menopause - complete with 6 at-home workouts.

Comments (3)