How to Progress Your Lifts

Double progression

Pick a range, say 8–12. When you can do 12 reps on every work set with 1–2 reps left, add the smallest plate (or the next dumbbell) next session and drop back toward 8. Repeat for years. That is overload with a governor.

When the jump is too big

Home dumbbells that jump 4 kg can stall you. Add a rep, slow the lowering to a 3-count, or add a set before you jump. Machines with 2.5 kg stacks are easier to progress than a 24-to-28 kg bell.

When to stop adding

If you miss the bottom of the range two sessions in a row, do not add load. Repeat. If life is loud, keep the same numbers for a week. That is still training. A planned easier week every 6–8 weeks is optional; an easier week when you are wrecked is mandatory. See recovery.

Log it

Write load and reps. The method dies without a record. What to write.

Reviewed September 2026. Not medical advice.