When should you add weight?

Add weight when every working set reaches the top of your rep range. Until then, add reps. This method is called double progression, and it works for almost every lift in the gym.

The rule

1. Give each exercise a rep range, such as 8 to 12.
2. Pick a weight you can lift for the bottom of the range on every set.
3. Each session, try for one more rep than last time.
4. When every working set reaches the top of the range, add weight.
5. Drop back to the bottom of the range with the new weight and climb again.

A worked example

Lat pulldown, three working sets, rep range 8 to 12.

• Week 1: 50 kg for 10, 9, 8. The lowest set is 8. Aim for 9 next time.
• Week 2: 50 kg for 11, 10, 9. Aim for 10.
• Week 3: 50 kg for 12, 12, 11. Close. Aim for 12 on every set.
• Week 4: 50 kg for 12, 12, 12. Every set hit the top. Add weight.
• Week 5: 52.5 kg for 9, 8, 8. Back near the bottom of the range, and climbing again.

Why judge by the lowest set?

Your last set is the hardest, because you are most tired. If even that set reaches the top of the range, the weight is truly too light. Judging by your best set moves you up too early.

How much weight to add

• Upper-body presses, rows and pulldowns: about 2.5 kg.
• Leg press, hip thrust and other big leg lifts: 2.5 to 5 kg.
• Cable curls, pushdowns, flyes: 1.25 to 2.5 kg.
• Lateral raises and other light work: the smallest jump you can find.

Machines move in fixed steps. Take the nearest real pin. A slightly bigger jump is fine if the reps reset to the bottom of the range.

When the numbers stop moving

• One short set is not a setback. Keep the target and try again next session.
• Same weight and reps for two or three sessions: check sleep and food first. Then try a smaller jump.
• Numbers going backwards for two sessions: take a lighter week. See the deload article below.

Letting an app do the sums

The rule is simple, but it means remembering a target for every set of every lift. BulkForged, our app, applies this exact rule after each workout. It sets the next targets, records why each one moved, and leaves every target editable.

Related: How progressive overload works, Why didn't my target go up this session?, What is a deload week?.