From 10 Pounds to Triple Digits: The Smart (and Safe) Way to Increase Your Lifting Weight
Progressive overload is the practice of gradually increasing the demands on your muscles so they adapt, grow stronger, and maintain bone health.
What Is Progressive Overload?
Progressive overload is the foundation of safe weight increases in any strength program. It means gradually increasing the demands on your muscles over time so they grow stronger and more resilient.
This can be done by adding more weight, increasing reps, slowing your lifting tempo, or progressing to a more challenging version of an exercise.
Fact: The National Strength and Conditioning Association states that progressive overload is essential for strength training women over 40 to maintain bone health and muscle mass.
Why Gradual Increases Matter
Adding too much weight too quickly can overload your joints and connective tissue, increasing your risk of injury.
Safe guideline: Increase your load by no more than 10% per week.
This allows you to keep lifting heavier without injury while still progressing consistently.
How Much to Increase (Real-World Rules)
Percent Method
Add up to 10% more weight from your current working load each week. This controlled approach works well for beginners and experienced lifters alike.
Fixed Amounts Method
Upper body: Add 2–5 lbs
Lower body: Add 5–10 lbs
Small, fixed jumps help you maintain good form and adapt safely over time.
When to Add Weight (Two-Workout Rule)
Increase your weight only after completing your target reps with perfect form for two workouts in a row.
This ensures your body is truly ready for the added challenge and prevents injury from overloading too soon.
Sample Progression Plan
Example: Dumbbell Goblet Squat
Week 1–2: 20 lbs × 3 sets × 10 reps
Week 3–4: 22 lbs × 3 sets × 10 reps
Week 5–6: 25 lbs × 3 sets × 8–10 reps
Repeat the process once you can complete the top end of your rep range with control and confidence.
Form First: How to Stay Injury-Free
Control Your Tempo
Move through each rep slowly and with control. Avoid jerking or bouncing the weight.
Protect Your Core
Brace your core throughout each lift, especially on compound moves like squats and deadlifts.
Breathe Properly
Exhale during the lifting (exertion) phase, inhale on the return. This keeps your body stable and oxygenated.
Tracking and Consistency Tips
Log Your Lifts
Track every session — weight used, reps completed, and perceived exertion (how hard it felt).
Use Deload Weeks
Every 4–6 weeks, reduce your load by 20–40% for a week to recover and prevent overtraining.
Fuel for Recovery
Aim for 1.6–2.2 g protein per kg of body weight daily to support muscle repair and growth.
Ready to Build Strength Without Guessing?
The Confidence Session is my private 1:1 coaching call where we:
Review your lifting form (live or recorded)
Build a progressive overload plan that fits your schedule and abilities
Give you a clear, step-by-step safe weight increase roadmap
Form First: Why Proper Technique Beats Heavy Lifting Every Time
We've all seen it—someone going all out, lifting weights that make their whole body wobble, just to hit a number. But here's the truth: lifting heavy without proper form is like driving fast on a flat tire—sooner or later, something’s going to blow.
We've all seen it—someone going all out, lifting weights that make their whole body wobble, just to hit a number. But here's the truth: lifting heavy without proper form is like driving fast on a flat tire—sooner or later, something’s going to blow.
Whether you’re new to strength training or returning after a break, let me say it loud:
Form is the foundation.
Form protects your joints, supports your goals, and builds strength that sticks.
And no, it’s not just for beginners.
Poor form isn’t just a bad habit—it’s a fast track to injury. Here’s what can happen when you prioritize weight over technique:
Tweaked knees or back from misaligned squats
Shoulder strain from incorrect overhead presses
Wrist pain from poor grip or bent wrist angle
Plateaus because the wrong muscles are doing all the work
Your body will compensate in all the wrong ways just to get the job done—and trust me, that’s not strength. That’s stress.
As we age, recovery takes longer, joint health becomes more important, and we don’t get as many “do-overs” in the gym. Form matters more than ever because:
Proper alignment reduces wear and tear on joints
You activate the right muscle groups (glutes, core, lats—not your neck and traps 😅)
You build strength from the inside out, not just for show
You’ll actually look stronger because the muscles are developing correctly
Form is how you stay in the game—not sidelined by chronic pain or “I pulled something again” stories.
If you’re working out alone, here are a few ways to check your form:
Use mirrors to check alignment: shoulders, hips, and knees should stay in line
Film your lifts on your phone—watch from the side AND front
Keep your core engaged during every lift (your spine will thank you)
Slow it down: tempo can reveal hidden wobbles
And if you're not sure what you're seeing? That’s where a form check service comes in handy (see below 👀).
Start lighter — Drop the ego weight and focus on clean movement.
Work with cues — Think "hips back" for squats or "chest proud" for rows.
Warm up intentionally — Prep the muscles you’ll be using.
Use props — A bench or wall can guide your movement path.
Ask for feedback — Whether it’s me, a coach, or even a form-checking friend.
If you’re not sure what your form looks like or you’ve lost confidence in your lifts, I created The FORM Session just for you. It's a quick, focused assessment with personalized tips to help you move better, feel stronger, and lift smarter.
Book a FORM Session here
Let’s ditch the guesswork and build your body with purpose—not pain.