If you want to bring about any changes and adaptions to the body, then it will have to work a little bit harder than it is used to.
Progressive overload can be achieved by increasing the volume of work and balancing rest and recovery time.
The stimulus provided must be large enough to challenge and evoke the required adaption.
Methods of increasing the overload:
Increase the resistance
One of the most obvious ways of increasing demand on your body is to increase the weight. If you find a weigh to easy you should be putting more weight on the bar so that it is challenging. When you do go heavier just remember the number of reps will decrease but that’s fine as over time you will get stronger, and will be able to repeat the cycle.