How do I know when to add weight to a lift?
By David Nguyen
Last updated
- progressive overload
- programming
Add weight when you complete every set at the top of your rep range with good form. If your program says 3 sets of 8–12 and you hit 12, 12 and 12, the next session goes up by the smallest jump your equipment allows. Until then, keep the load and add reps.
Double progression, in one table
That rule is called double progression: you progress reps first, then load.
| Session | Load | Reps | Next step |
|---|---|---|---|
| 1 | 60 kg | 10, 9, 8 | Keep the load |
| 2 | 60 kg | 12, 11, 10 | Keep the load |
| 3 | 60 kg | 12, 12, 12 | Add 2.5 kg |
| 4 | 62.5 kg | 9, 8, 8 | Back to building reps |
When to hold the load instead
Hold the weight, or take a little off, when:
- your form breaks down before the last rep,
- you are grinding reps you used to move quickly, or
- you have been stuck at the same numbers for three or more sessions.
Progress is not a straight line. A week of holding steady is part of the plan, not a failure of it.
What SetRep does for you
SetRep picks your next weights and reps from the sets you log, so you don’t have to work this out by hand. See how a session works for the details.