Progression method
Double progression: add reps, then add weight
Use a repeatable rep range, clear load-increase rule, and honest effort checks to progress without forcing weight onto every workout.
The short answer
Double progression means increasing repetitions within a target range before increasing load. Keep the same weight until your working sets reach the top of the range with acceptable technique and effort; then make the smallest practical load increase and allow reps to return toward the bottom of the range.
Reps before load
See when the top of the range is truly earned.
LogFast shows every working set and recent effort so a double-progression decision starts from completed work.
Track double progressionSet the range and the rule before the session
Choose a range that fits the program, such as 6–10 reps, and define what earns an increase. A conservative rule is reaching the top of the range on all prescribed working sets without an unplanned technique change or extreme effort.
- Hold load while reps rise inside the range
- Add the smallest available load after the rule is met
- Expect reps to fall after adding weight
- Keep the same exercise setup for fair comparison
Read the entire set pattern
A first set of ten does not automatically earn more load when later sets collapse to six and five. Review all working sets and the recorded effort. Normal day-to-day variation is why a stable rule beats reacting to one unusually good or bad set.
Example: 50 kg for 10, 10, 10 at controlled effort earns 52.5 kg next time; 52.5 kg for 8, 8, 7 is not regression—it restarts progression inside the range.
Use history without becoming mechanical
If technique, range, pain-free execution, or equipment changes, repeat the load and rebuild a comparable baseline. Double progression is a decision rule, not a requirement to increase whenever arithmetic permits it.
Frequently asked questions
Do all sets need to reach the top of the range?
That is the clearest conservative rule, but a program may use a top-set rule instead. Choose one method and state it.
What if the smallest weight jump is too large?
Add reps, use smaller plates when available, add a controlled set, or hold the top of the range across another exposure before increasing.
Can I use double progression for dumbbells?
Yes. Wider rep ranges are often practical when dumbbell jumps are large.