Fundamentals

Sets, Reps and Progressive Overload

7 min read · updated 24 Aug 2026

Overload is any measurable increase

More weight is the obvious lever, but it is not the only one. More reps at the same weight, more sets, cleaner technique, shorter rest and a longer range of motion are all overload.

Pick a rep range, then stay in it

Choose a range such as 6-10. Work up until you can hit the top of the range on every set, then add weight and return to the bottom of the range. That double-progression loop is enough for years of training.

Leave reps in reserve on most sets

Training every set to failure raises fatigue faster than it raises results. Keeping one to three reps in reserve on most working sets lets you repeat the session two days later.