You are designing a 12-week progressive overload progression for a previously sedentary adult whose current program is 10 minutes of brisk walking 3 days/week. Which synthesized progression best follows the principle of progressive overload and respects the 'some is better than none' guidance?

• A. Weeks 1–3: increase to 15 minutes per session 3×/week; Weeks 4–6: increase to 20 minutes and add a fourth session; Weeks 7–9: progress one session to 25 minutes and add light hills to one session (small intensity increase); Weeks 10–12: maintain frequency and increase two sessions to 30 minutes, adding two short resistance sessions per week—incremental changes to single variables at a time.
• B. Weeks 1–2: increase to 45 minutes per session 5×/week to reach recommended totals quickly; Weeks 3–12: maintain that volume to maximize adaptations rapidly.
• C. Remain at 10 minutes for the first 6 weeks to avoid any risk; then abruptly jump to 150 minutes in week 7 to meet standards immediately.
• D. Weeks 1–4: add high-intensity intervals and resistance circuits on the same day while keeping total minutes equal, because combining variables is the most efficient overload method.

Answer: (A)