If you do exactly the same workout every time and record nothing, it is hard to know whether your ability is improving. Progressive overload is the principle of gradually increasing training demands.
You can do this through extra repetitions, slightly heavier weights, better movement control or a sensible change in total training volume.
An example using a rep range
Imagine doing three sets of six to eight proper repetitions in a pressing exercise. Instead of increasing the weight every session, first gradually work up to eight repetitions in every set at the same weight.
Only then consider a small load increase. If technique worsens, stay at the previous level longer.
- Set a realistic rep range
- Maintain proper form and a controlled tempo
- Add weight when the current level is consistent
Why more is not always better
The weight on the bar is only one part of training. Too many sets, too little rest and poor sleep can reduce the quality of later sessions. That is why progression also requires an assessment of recovery.
When you hit a plateau, we do not automatically add more work. Sometimes less fatigue, a different schedule or a simpler exercise variation helps.
- Track perceived effort
- Leave enough room for recovery
- Look at weeks, not just a single session
Keeping a simple training log
A date, exercise, sets, repetitions, load and an optional note are enough. These records help you see trends without complicated formulas.
The MojTrener app used in online coaching can make logging and later plan adjustments easier.
Frequently asked questions
Do I need to add weight every week?+
No. Progress is not linear and does not always need to be measured in kilograms.
What if my weights stop increasing?+
Check technique, consistency, sleep and total volume before deciding to change an exercise or your entire program.
A plan built around you, not a template.
Tell me your goals, experience and schedule. We will work out whether in-person training in Sarajevo, online coaching or a combination makes the most sense.
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