Progressive Overload Without Guesswork

Progress means doing more work over time. Adding weight is only one route, and for most lifters it stops working within a few months.

Add repetitions first. If you squatted a hundred kilos for three sets of five last week, aim for three sets of six this week before you touch the plates. Add sets next. Then reduce rest between sets while keeping the same load.

You can also slow the lowering phase, add a pause at the hardest position, or improve the range of motion. All of these increase the demand without heavier plates.

Track everything in a notebook or app. You cannot progress reliably against a memory. Write the load, sets, reps and how hard the last set felt on a scale of one to ten.