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