How to Progress Your Lifts
By Answer Fitness editorial ·
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.
The same add-weight rule is written into the 2-day full-body workout.
Leaving a rep or two undone on purpose is reps in reserve.
Updated September 2026. Not medical advice.
