Double progression means building repetitions within a planned range, then increasing weight and building again. It is an organisational method rather than a requirement for every exercise. Keep sets, range and rest reasonably consistent so comparisons are useful. Higher numbers should not come from shortened or rushed repetitions merely to record progress.
Practical steps
- Choose a suitable range
- Build repetitions first
- Increase weight after controlling the upper target
A practical example
In an example using three sets of eight to twelve, work toward consistent upper targets before adding load. The numbers illustrate the method.
How to review your decision
Review progress across several comparable sessions using technique, effort and recovery. One difficult day does not prove programme failure, and a higher number with different execution does not prove improvement. Keep what works, change an identifiable factor when needed and allow time to evaluate it. A written programme organises decisions; it does not replace learning the movements or assessing symptoms.
General educational information for adults. Examples are not a personalised plan or medical diagnosis.
Related reading
- Two or Three Strength Sessions a Week: How Do You Choose?
- Full Body or a Split Routine for a Busy Beginner?
References
These sources explain relevant evidence and guidance. Examples and practical steps are editorial applications, not quotations or universal prescriptions from the sources.