“Can we just put it up to 70kg? What about 80? Maybe 90?”
This is the unfortunate battle cry of the over eager gym bro. Well intentioned no doubt – keen, motivated, and eager to see results fast. I thought this way early in my training career. Clients of mine have thought this way too, and chances are you have at some point.
However, there’s a major problem with the “more is more” mindset in training progression. Jumping ahead too soon cuts your progress short. It’s like sprinting at the start of a marathon – you cover more ground at first, but you’ll hit a wall far faster.
The real key to long-term strength training and muscle gain is lengthening the runway: start light, increase gradually, and make the smallest jumps possible. This way, your training progression keeps rolling for weeks instead of stalling after a few sessions.
TL;DR
- Training works best when progress is slow, steady, and repeatable, not rushed.
- Gains come from the stress → recovery → adaptation cycle, which repeats best with small steps.
- Starting too heavy collapses your training cycle before it builds momentum.
- Weekly jumps of +1 rep or +2.5 kg stretch a block further and deliver more growth than ego-lifting.
- Use reps in reserve (RIR—how many more reps you could do before failure) to gauge effort and control progression.
Why Slow Training Progression Beats Rushing for More Weight
It’s easy to believe that pushing more weight inherently means you’re doing better. If you can bench 60 kg for 10 reps, surely 80 kg today means becoming bigger and stronger more quickly?
However, if we take this to its logical conclusion – if we skip the build-up and load the bar with your absolute max on day one, you’ve given everything in a single session. What happens next week? There’s nowhere to go.
Smart training progression isn’t about finding your max today. Instead, it’s about stacking small wins over time.
Principle 1: The stress threshold
Your body adapts only when you challenge it near its limit—but not at the limit.
Adaptations tend to happen around RIR 5 or lower. For example, if you can do 15 reps at absolute maximum, stopping at 10 means RIR 5. That’s enough to trigger change without burnout.
Research shows the RIR method is a reliable tool for prescribing training intensity while managing fatigue effectively. For structured training blocks, I usually start clients around RIR 3–4. This is closer to their limit than RIR 5, meaning more demanding work that still leaves room for training progression over the coming weeks. It feels tough but not draining. You’re above the threshold and still have space to grow.
Principle 2: Progressive overload for strength training
Your body adapts precisely to the load it faces. Lift 50 kg every week and you’ll become good at 50 kg – nothing more.
Therefore, progressive overload is essential. Your training must get harder over time. You can:
- Add weight (2.5–5 kg)
- Add reps (turn 3×8 into 3×9)
- Add sets (go from 3×8 to 4×8 mid-block)
- Reduce RIR (work closer to failure)
Use these methods slowly, not all at once. Think of training progression like money management: spend too fast and you’re broke; spend wisely and you last.
Principle 3: Stress, recovery, and adaptation
Progress in strength training looks like a zigzag pattern:
- Stress: Train hard enough to challenge your body.
- Recovery: Rest, eat, and sleep.
- Adaptation: Your body rebuilds stronger for next time.
If you start too heavy or jump too fast, you cut the zigzag short. You might get one or two good waves before burning out. However, smaller jumps give you more waves within a single block.
It’s like taking off on a long flight. Build speed gradually and you rise smoothly. Rush it and you run out of runway before you’re airborne.
How to Apply Progressive Overload: A Six-Week Training Progression Plan
Here’s how I run this approach with clients at Commando Temple in Deptford:
Week-by-week training progression breakdown
Early Phase (Weeks 1–2): Start with RIR 3. You should feel you could do three extra reps. Keep weights modest.
Mid Phase (Weeks 3–4): Add 1 rep per set or 2.5 kg. Drop to RIR 2.
Late Phase (Weeks 5–6): Add another 1 rep or 2.5 kg. Work near RIR 1.
Optional: Add a set mid-cycle if recovery is solid.
Real-world results with slow training progression
Concrete example: A client starts squatting 60 kg × 8 reps at RIR 3 in week one. By week six, they’re hitting 70 kg × 10 reps at RIR 1. That’s 30% more total volume (700 kg vs 480 kg per set) built gradually without burnout.
By week six, your sets feel demanding, your numbers are up, and you’ve stacked six full stress-recovery-adaptation cycles instead of burning out after two. The lifters I see who thrive at Commando Temple embrace this slower build. By stretching each mesocycle, they achieve stronger lifts, more muscle gain, and fewer setbacks.
Who benefits from slow training progression?
Beginners benefit most from this approach because they have the most room to grow. Intermediate lifters also see strong progress with this method, though jumps might be smaller (1.25 kg instead of 2.5 kg). Advanced lifters may need longer blocks or more sophisticated periodisation, but the principle remains: lengthening the runway beats rushing.
“But isn’t harder always better?”
It’s tempting to equate effort with progress. However, training is a sequence, not a single moment. A brutal workout today might feel satisfying, but if it kills your progress next week, it wasn’t effective.
Consistency beats intensity. The best training progression plan is one you can sustain and progress through, not one that floors you in a session.
How to track your training progression
- Use the RIR scale each session. Start with 3–4 reps in reserve, not zero.
- Track your lifts weekly. Look for steady, small progress in strength training.
- If you hit a wall early, you probably jumped too fast. Reset lighter next time.
Remember, a longer runway brings bigger gains in muscle and strength.
Action steps for your next training block
- Begin week one at RIR 3–4, even if it feels easy.
- Add either +1 rep or +2.5 kg per week, not both.
- Drop RIR by about one every two weeks.
- Log weight, reps, and RIR to guide your training progression decisions.
- Resist rushing. Trust the runway approach.
The bottom line on training progression
The biggest gains don’t come from rushing. They come from building a longer runway.
If you’re in Deptford, SE8 or South East London and want a proper plan that actually works long-term, I keep 3 free assessment slots available per month. You’ll get a custom three-month roadmap based on where you’re at and what you want to achieve. Drop me a message to book.