Change one thing you can track
Progressive overload means gradually increasing a training demand over time. That might be a little more weight, another repetition, or an additional set. Choose one change within your program rather than increasing everything at once, and keep the movement quality you’ve worked to build.
Earn the next small step
A useful sign that you’re ready is completing the planned work with consistent technique across more than one session. The right increase depends on the lift and the equipment. Ask your coach for a manageable jump, then see how the next session feels.
Use the notebook, not your memory
When the next weight jump feels too large, try adding a controlled repetition within your planned range. Record the result. Repeating the same work well is useful practice; increasing the work over time is the progression.
Written by the SweatSquad coaching team. Want the practical version? Weekly strength programs are built into every membership.
Explore Membership
