Progression (Principles of Weight Training)

Definition

Progression is how you organize overload so it is not random hero training. “More than last time” needs a record, or you will repeat the same 20 kg dumbbell for a year and call it consistency.

A default rule

When you hit the top of your rep range with 1–2 reps in the tank, add the smallest plate next session. If you miss the bottom of the range, stay or drop a notch. Deload when sleep and performance both tank — not because an app guilted you.

See practical progression and why a log exists.

Reviewed September 2026. Not medical advice.