Sarah on bench with dumbbell

5 Reasons Progressive Overload Weight Training should be Part of your Hashimoto’s Workout Routine

hashimoto's hashimotos workout workout routine May 10, 2023

If you have Hashimoto's and are trying to lose weight, you definitely want to read about the benefits of progressive overload training. This type of strength training involves gradually increasing the weight, repetitions, or sets of an exercise over time. 


By continually challenging the body, progressive overload training can promote muscle growth and strength, leading to a number of benefits for people with Hashimoto's who are looking to lose weight.


This is the type of strength training I personally use and teach all of my 1:1 clients.

Let's take a look at some of the key benefits:


  1. Increases Metabolism

    One of the biggest benefits of progressive overload training is that it can increase metabolism. As we age, our metabolism tends to slow down, which can make it harder to lose weight. But by building lean muscle mass through progressive overload training, we can increase our metabolism, allowing our bodies to burn more calories even when we are resting. That’s definitely a win!

  2. Promotes Fat Loss

    In addition to increasing metabolism, progressive overload training can also promote fat loss. By building lean muscle mass, women with Hashimoto's can burn more calories, which can help them to shed excess body fat. This can be particularly beneficial for those with Hashimoto's, who may struggle with weight gain as a result of their condition.

  3. Improves Insulin Sensitivity

    Insulin resistance is a common issue for those with Hashimoto's, and it can lead to weight gain and difficulty losing weight. However, progressive overload training has been shown to improve insulin sensitivity, which can help with weight loss and management of blood sugar levels.

  4. Increases Energy Levels

    Carrying excess weight can lead to fatigue and low energy levels. By building lean muscle mass and shedding excess body fat through progressive overload training, women with Hashimoto's can increase their energy levels and improve overall quality of life.

  5. Enhances Mood

    Exercise has been shown to enhance mood and reduce symptoms of depression and anxiety. This can be particularly beneficial for women with Hashimoto's, who may experience mood swings and fatigue as a result of the condition. By incorporating progressive overload training into their routine, women with Hashimoto's can improve their mood and overall well-being.

So as you can see, progressive overload training can be a powerful tool for women with Hashimoto's who are looking to lose weight. By building lean muscle mass and increasing metabolism, progressive overload training can promote fat loss and improve insulin sensitivity, while also increasing energy levels and enhancing mood. 

As always, it's important to talk to your healthcare provider before starting any new exercise program, particularly if you have a medical condition such as Hashimoto's.


If you’re looking for a specific Hashimoto’s workout program that uses progressive overload weight lifting, check out my 28 Day Hashimoto’s Weight Loss Kickstart.


Inside you’ll find 28 days of workouts already planned out for you, 10 workout videos to follow that utilize progressive overload training, a 4 week high protein meal plan bundle, 6 bonus written workouts and more!


It’s the perfect program to jumpstart those fitness goals and keep you on track.