Progressive overload: more reps or more weight?

What is progressive overload?

Progressive overload means that you gradually adjust the challenge of your training to what you can handle. Adding weight is one option. More repetitions with the same weight can also be a next step.

Don't change everything at once. If weight, execution and range of motion change at the same time, it becomes difficult to assess what went better.

An example with a repeat range

Suppose your program uses three working sets of eight to twelve repetitions. For example, you start with 10, 9 and 8 repetitions. In subsequent workouts, aim to gradually perform more repetitions within the same plan, with similar technique and effort.

Only when the weight is manageable at the top of your range should you consider a small weight increase. After that, the number of repetitions may be lower again. This is called double progression. The scope in this example is not a mandatory schedule for everyone.

Staying the same also provides information

Poor training does not have to be a reason to immediately change your entire program. Watch multiple similar sessions and note context, such as a different exercise order or shorter rest. Don't automatically add extra weight when your performance deteriorates.