Progressive overload: the one principle behind steady gains
Fitnes Team·June 17, 2026·1 min read
Your body adapts to what you ask of it, and then stops. Asking for slightly more is the whole game.
Six ways to progress
- More weight on the bar
- More repetitions at the same weight
- One more set
- Slower, more controlled tempo
- Better range of motion
- Shorter rest between sets
Change one variable at a time. Adding weight, reps and sets in the same week is how you end up injured rather than stronger.
How fast
Small and boring works. Two and a half kilos on a compound lift, or one extra repetition, is a good week.
Write it down
You cannot progress what you do not track. A notebook is enough.
Fitnes Team
Training, nutrition and recovery, written by the Fitnes coaching team.