Progressive overload: how to keep getting stronger
Muscles and strength grow when you ask a little more of them over time. Here are the simple ways to do that, and how MaxLift helps.
Double progression
The easiest method: pick a rep range, say 8–12. Use the same weight until you can do 12 on every set, then add a small amount of weight and work back up from 8. Most plans in MaxLift work this way.
Adding weight every session
Beginners can add weight almost every workout for months. That’s what the Beginner 5×5 plan does: 2.5 kg a session on most lifts.
Other ways to progress
- More reps at the same weight.
- More sets for a muscle across the week.
- Harder variations (for bodyweight training).
- Slower, more controlled reps when you can’t add weight.
How MaxLift helps
Each set’s suggested weight comes from your last session and your target reps. After every set you log, the next suggestion adjusts: if you fell short it drops to what should get you there, allowing for tiredness; if you went well over, it goes up. Write it down every time, and progress takes care of itself.