Plan how to add reps and weight week by week so you keep getting stronger.
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How double progression works
- Pick a rep range, such as 8 to 12.
- Start at the bottom of the range with a weight you can lift with good form.
- Add a rep each session or week until every set hits the top of the range.
- Then add weight and go back to the bottom of the range.
How big should each jump be?
| Guideline | Source |
|---|---|
| Increase the load by 2–10% once you can do 1–2 reps more than your target | ACSM position stand on progression |
| Beginners: loads around 8–12 rep max, 2–3 days a week | ACSM position stand |
| Muscle-strengthening on at least 2 days a week | UK Chief Medical Officers |
Smaller lifts like curls and lateral raises often need smaller jumps than squats and deadlifts. Micro-plates (0.5 to 1.25 kg) help.
Frequently asked questions
What is progressive overload?
Gradually making training harder, by adding weight, reps or sets, so your body keeps adapting.
What if I can't hit the reps?
Repeat the same weight next week. If you stall for several weeks, take a lighter week or change the exercise.
Is anything stored?
No, it runs in your browser.
Sources
- ACSM position stand: Progression models in resistance training
- UK Chief Medical Officers’ physical activity guidelines
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