When to add weight to a lift

Getting stronger over time means asking a little more of your body, a little at a time. The question is when. Here is the rule Glowra's coach uses.

The rule

When you reach the top of your rep range on every set, add a little weight next time.

Example: your plan says 3 sets of 8–12 hip thrusts. Last time you did 12, 12 and 12 with 60 kg. Next time, try 62.5 kg. You will probably get fewer reps, perhaps 9 or 10, and build back up to 12 over the next sessions.

How much to add

Small steps: 2.5 kg, or 5 lb if you train in pounds. With dumbbells, move to the next pair up.

When a lift stops moving

Every lift stalls sometimes. If the weight has been the same for three workouts, try one of these before adding load:

Add one rep per set at the same weight.
Switch the exercise to a pyramid or cluster sets for a few weeks (how they work).
Check your rest. Short rests make the later sets harder than they need to be.

When not to add

If your form changed to finish the reps, the reps don't count yet. Stay at the same weight until every rep looks like the first.

Track it

The rule only works if you know what you did last time. Write down the weight and reps of every set, or let an app do it. To compare sets with different reps, see estimated one-rep max.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.