Progression Models
A progression model is the mechanism by which you apply progressive overload over time. Choosing the right model for your training age and goal prevents stalling and injury.
Linear Progression
The simplest model: add a fixed amount of weight each session. Works because beginners recover fast enough to set PRs every 48–72 hours.
Session 1: Squat 60 kg × 3 × 5
Session 2: Squat 62.5 kg × 3 × 5
Session 3: Squat 65 kg × 3 × 5
When to use linear progression:
- Fewer than 12 months of consistent training
- Large technique gains still available
- Any time returning from a long layoff
Linear progression is the highest-yield intervention in all of strength training. Run it until it stops working — do not cut it short in favour of complexity.
When linear stalls
Two consecutive sessions failing the same weight is the signal to reset or switch models. A 10% deload followed by a new run at the same progression often extends LP another 4–6 weeks.
Wave Loading
Cycle intensity across the week rather than increasing it every session. Introduces variety in stimulus and prevents the monotony that makes LP stall.
| Day | Intensity | Example (70 kg lifter) |
|---|---|---|
| Monday | Heavy — 5 × 5 @ 85% | 90 kg × 5 × 5 |
| Wednesday | Light — 3 × 8 @ 65% | 68 kg × 3 × 8 |
| Friday | Medium — 4 × 6 @ 75% | 80 kg × 4 × 6 |
Progress the heavy day each week by 2.5 kg. Adjust the other days proportionally.
Double Progression
Progress reps before adding weight. Define a rep range (e.g., 3 × 6–10) and only increase weight when hitting the top of the range on all sets.
Week 1: 80 kg × 6, 6, 6 ← hit lower bound
Week 2: 80 kg × 7, 7, 6 ← building reps
Week 3: 80 kg × 8, 8, 7 ← still building
Week 4: 80 kg × 10, 10, 10 ← hit upper bound → increase weight
Week 5: 82.5 kg × 6, 6, 6 ← reset reps, new weight
Double progression is the default model for accessory work at all training levels. It naturally manages load relative to fatigue.
Rate of Progression by Goal
Different goals tolerate different rates of load increase:
| Goal | Typical weekly increase | Notes |
|---|---|---|
| Strength (1–5 RM) | 2.5–5 kg/week (beginner) | Slow down as you approach 1RM |
| Hypertrophy (6–12 RM) | 1.25–2.5 kg/week | Use double progression |
| Endurance (15+ RM) | Volume before load | Add sets or reps first |
The rule of patient progression
Small, consistent increments compound faster than aggressive increases followed by forced deloads. A lifter adding 2.5 kg/week to their squat will add 125 kg in a year. A lifter chasing 10 kg jumps and missing lifts adds nothing.