Progressive overload, explained simply
Muscles only grow if you keep asking a bit more of them. Here's the simplest system that works, the same one the Logpulse program uses to pick your next weight.
If you do the same workout with the same weights for six months, your body has no reason to change. Progressive overload is the fix: gradually doing more, so your muscles keep adapting.
What counts as “more”
You can progress in several ways:
- More weight on the bar
- More reps with the same weight
- More sets
- Better technique and a fuller range of motion
- Less rest between sets
For most people, weight and reps are the two that matter. A 2022 study had trained lifters either add weight each session or add reps at the same weight. Both groups gained similar muscle size and strength. In other words, you don’t need a complicated plan. You just need to keep nudging something up.
Double progression: the simplest system that works
Double progression combines both. You work within a rep range, like 8 to 12.
- Pick a weight you can lift for 8 good reps on every set.
- Each session, try to add a rep or two to each set.
- When you hit 12 reps on every set, add weight next time.
- The heavier weight drops you back towards 8 reps. Repeat.
How much weight to add? Small jumps work best. Logpulse adds 2.5 kg for upper body lifts and 5 kg for lower body lifts, because your legs can handle bigger jumps. If your gym has smaller plates, even smaller jumps are fine.
An example
| Session | Bench press | Reps |
|---|---|---|
| 1 | 60 kg × 3 sets | 9, 8, 8 |
| 2 | 60 kg × 3 sets | 10, 9, 9 |
| 3 | 60 kg × 3 sets | 11, 11, 10 |
| 4 | 60 kg × 3 sets | 12, 12, 12 |
| 5 | 62.5 kg × 3 sets | 9, 9, 8 |
That’s progress, even though some sessions only moved by one rep.
How hard should sets be?
To grow, sets need to be challenging. A good guide is to finish most sets with one to three reps in reserve: you could do a couple more with good form, but not many. Going to complete failure on every set isn’t necessary and makes recovery harder, especially on big lifts like squats and deadlifts.
When progress stalls
Everyone hits plateaus. Before changing your program, check the basics:
- Food. Hard to add weight to the bar in a big calorie deficit. Some stalling while cutting is normal; aim to hold your strength.
- Protein. See how much protein you need.
- Sleep. It’s where recovery happens. See sleep and fat loss.
- Consistency. Missing sessions resets the clock.
If all of that is solid and a lift hasn’t moved in three or four weeks, drop the weight by about 10 percent and build back up, or swap to a similar exercise for a few weeks.
Log it or you’re guessing
You can’t progressively overload what you don’t remember. Writing down every set is what turns training into a plan. In Logpulse you can say “bench 60 for 12 for 3 sets” and it’s logged. With Pro, the program reads your last session and shows the weight to lift next.
This is general information drawn from published research, not personal medical or dietary advice. If you have a health condition, are pregnant, or have a history of disordered eating, speak to your GP or an Accredited Practising Dietitian first. For support with eating concerns, the Butterfly Foundation helpline is 1800 33 4673.
Sources
- Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low vs high load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research. 2017;31(12):3508 to 3523.
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal. 2016;38(4):42 to 49.