BMR / RMR65% example
Resting energy
Keeps breathing, circulation, temperature regulation, organs and basic cell function running.
Often around 60–70%IN THIS GUIDE
Does this sound like you?
Progressive overload means the training challenge increases over time. That can happen through more load, more good repetitions, better range of motion, improved control, more work at the same effort or, where appropriate, a small change in sets.
THE SHORT ANSWER
Keep the load, build controlled repetitions within the target range, and only add weight when all sets meet the technique and effort target. Small improvements count.
Progress the exercise, not just the number on the plate
Start with double progression. Keep the same load until every working set reaches the top of the repetition range at the intended RIR and technique. Then use the smallest available load increase and return to the lower end of the range.
If the equipment jump is too large, use fractional plates, a different dumbbell increment, a cable stack alternative or one extra repetition on selected sets. Better range of motion and control are valid improvements when they make the exercise more demanding without disguising the result.
Add sets cautiously. More volume is not automatically better and creates more fatigue. First check that the current sets are hard enough, repeatable and recovering well.
Evidence & useful reading: Load versus repetition progression trial · Progressive overload and training volume review · Jamie’s effort guide
When to get professional help: Seek a qualified professional for persistent pain, repeated technique breakdown, unexplained loss of strength or an injury that affects exercise selection.
Use a progression ladder
Add reps first. Improve range. Slow the eccentric. Use smaller plates. Keep records.
Keep the load and add a controlled repetition where possible until the prescribed range is complete across all working sets.
Increase load only when technique, range and RIR are on target. Return to the lower end of the repetition range after the increase.
If the jump is still too large
Use fractional loading, a different equipment option, a small rep increase, better range of motion or a controlled pause. Change one variable at a time.
Know when to hold or change the exercise
Hold the load during poor sleep, high stress or a difficult week. Consider an exercise change when progress has stalled despite several well-executed weeks and the movement no longer suits the goal or the person.
Common mistakes
Practical checklist
Record load, repetitions and RIR
Keep technique and range of motion consistent
Reach the top of the rep range across working sets
Use the smallest available load increase
Change only one progression variable at a time
Review sleep, stress and recovery when performance drops
Use an alternative exercise only for a clear reason
Personalised support
Coaching can turn your logbook into specific progression rules for each exercise and adjust them as recovery changes.
