When we think of progression in personal training, the first thing that comes to mind is often load—the weight on the barbell, machine, or dumbbell. While increasing load is a common and effective measure of progress, it’s crucial to recognize that there are many other ways to advance in your training. Relying solely on adding weight can lead to compromised technique, reduced speed, and overwhelming fatigue, which can outweigh the benefits of heavier lifting.
As you gain more experience and your initial “newbie gains” plateau, the amount of weight you can progressively add diminishes. Advanced lifters require increased stress to continue progressing, which often means adjusting volume, rest, and frequency rather than just load.
Why Diversifying Progression Matters
Ultimately, the goal is to handle more load over time because it builds strength, size, speed, and resilience. However, depending on where you are in your fitness journey, there are other effective ways to measure and achieve progress without necessarily increasing the load. Here are some key methods to consider:
1. Volume
Volume refers to the total number of repetitions performed. If adding weight becomes challenging, increasing the volume can be an excellent way to progress. For example, if you start with 3 sets of 8 reps on a seated chest press, but find a 2.5kg increment too taxing and your form deteriorates, try increasing to 3 sets of 10 reps. This adjustment adds workload and is a simple yet effective form of progression.
2. Form
The quality of your repetitions is crucial. While there might not be a perfect way to perform every exercise, there is certainly a better and a worse way. Enhancing your movement quality and maintaining proper form at the same weight indicates progression. Performing the same exercise with improved form demonstrates increased strength and control.
3. Speed
Being able to move the same weight faster over time indicates that you’ve become stronger and more forceful. This is particularly important in training for power or speed. If you’re moving a weight slowly when the goal is to move it quickly, you’re not training effectively for that specific quality. Increasing the speed of your lifts can be a key indicator of progress.
4. Time Under Tension
This method measures how long a muscle is under stress during a set. It’s often linked to hypertrophy, or muscle growth, as the duration of muscle tension stimulates muscle development. If you can hold a weight for longer periods over time, it’s a clear sign of progression and enhanced muscular endurance.
In Summary
While increasing load is a critical aspect of progression, incorporating these additional methods can lead to more comprehensive and balanced improvements in your training. Don’t be too quick to add weight to the bar without considering your overall goals and the intent behind your movements. By integrating these diverse forms of progression, you’ll achieve sustainable and effective growth in your fitness journey.
