Progressive overload made simple
The repeatable rule that keeps training productive.
The short answer
Keep the same load while adding clean repetitions; when you reach the top of the range, add the smallest practical amount of weight and rebuild from the lower end.
Double progression
If the range is 8-12, a sequence might be 40 kg for 9, then 10, then 12 repetitions. Only then does the load rise. The next result may be 42.5 kg for 8 or 9. That is normal progress, not a step backward.
What counts as progress
An extra clean repetition is progress. The same result with better range or less perceived effort is also progress. A heavier number created by bouncing, shortening the range or changing the setup is not.
Remember: Do not demand a personal record every session. Look for an upward trend across repeated exposures.
Lesson finished?
Mark it complete to track your place in the course.