When to increase the weight on your lifts
Add reps first, then add load in small steps once you reach the top of your rep range at the effort you planned. A simple rule, with an example.
The simple rule: reps first, then load
Double progression is the easiest way to decide when to add weight. Pick a rep range, say 8–10. Stay at the same load and add reps until you hit the top of the range on every set at your planned effort. Then add load and start climbing again.
If your program already has a progression rule, use that. The rule below is for programs that don’t.
How big a jump?
The ACSM recommends increasing load by 2–10% once you can do one or two reps beyond your target on consecutive sessions. On a 60 kg bench press, 2–10% is roughly 1.2–6 kg, so a 2.5 kg step (about 4%) fits well.
Smaller lifts and smaller plates mean smaller steps. If the smallest jump you have is bigger than 10%, add reps for longer before you move up.
A worked example
Say your program calls for three sets of 8–10 at 40 kg. Monday you get 10, 9 and 8. Next session you get 10, 10 and 9. The session after, you get 10, 10 and 10. That’s the top of the range on every set, so next time you add a step, say to 42.5 kg.
Expect your reps to drop when the load goes up, perhaps to 8, 8 and 7. That’s normal. Then you climb the range again. The point is that you’re beating your own earlier sessions, not that every session is a record.
How hard should the sets be?
Count a rep as “beyond target” only if the set was taken seriously. Train most working sets about 0–3 reps from failure. Trials found that going to failure every set adds fatigue for little extra growth, and strength gains need even less proximity.
Reps in reserve is a handy way to rate effort, but people misjudge it, more so on higher-rep sets. Treat your ratings as a rough guide and look at the trend across sessions.
When not to add weight
Compare like with like before you move up. A different machine, another range of motion, a new exercise order or shorter rests can all change what the numbers mean. One easy session isn’t proof you’re ready, and one rough session isn’t proof you’re stuck.
If you haven’t reached the top of your range yet, the answer is more reps, not more weight.
Where Laroa comes in
Workout history in Laroa lets you compare each lift with its earlier sessions, so you can see whether you’ve reached the top of your range. Notes on equipment or technique changes keep the comparison honest.
Common questions
How do I know when to increase weight?
When you can complete every set at the top of your rep range at your planned effort, or can do one or two reps beyond the target on consecutive sessions. Then add a small step of about 2–10%.
How much weight should I add each time?
About 2–10% of the current load, rounded to the smallest jump you can make. On a 60 kg lift that’s roughly 1.2–6 kg.
Should I add weight if I can do more reps than planned?
Yes, if it happens on consecutive sessions and the sets were taken at your planned effort. One good day alone isn’t enough.
The evidence behind this guide
Each claim above traces to an entry in Laroa’s evidence base (version 2026-10-21.3), which summarises position stands, guidelines and meta-analyses and grades how strong each one is.
- ProgressionStrong evidence
- Effort and proximity to failureModerate evidence
- Load and rep rangeStrong evidence
- Estimated one-rep maxModerate evidence
Sources
- American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
- Robinson ZP, Pelland JC, Remmert JF, et al. Exploring the dose-response relationship between estimated resistance training proximity to failure, strength gain, and muscle hypertrophy: a series of meta-regressions. Sports Med. 2024;54(9):2209-2231. doi:10.1007/s40279-024-02069-2
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Med. 2023;53(3):649-665. doi:10.1007/s40279-022-01784-y
- Halperin I, Malleron T, Har-Nir I, et al. Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis. Sports Med. 2022;52(2):377-390. doi:10.1007/s40279-021-01559-x
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. 2016;38(4):42-49. doi:10.1519/SSC.0000000000000218
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200
- Lopez P, Radaelli R, Taaffe DR, et al. Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis. Med Sci Sports Exerc. 2021;53(6):1206-1216. doi:10.1249/MSS.0000000000002585
- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211-213. doi:10.1519/00124278-199711000-00001
General information for healthy adults, not medical advice. If you have a medical condition, are pregnant, or have pain or warning symptoms, ask a clinician.
